Announcements

Expectations at the Gym

🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!

🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.

💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!

⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

10:00 AMRAP

1:00 Bike Erg or Air Bike

3 Back Squats (empty bar- build in weight)

10 Suitcase sit up

2. Workout Prep

2 sets:

5/4 Calorie Bike (build in pace)

3 Back Squats (build in weight)

Workout

Mr. Wizards World (5 Rounds for time)

Freedom (RX’d)

Teams of 4

5 sets (each)

20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike)

10 Back Squats (185/125)

* The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!!

(KG conv: 83/56 BS)

Independence

Teams of 4

5 sets (each)

16/13 Calorie Bike Erg FAST! (OR 12/10 Calorie Air Bike)

10 Back Squats (155/105)

Next partner starts when the squats are finished

(KG conv: 70/48 BS)

Liberty

Teams of 4

5 sets (each)

12/10 Calorie Bike Erg FAST! (OR 10/8 Calorie Air Bike)

10 Dumbbell Front Squats (light)

Next partner starts when the squats are finished

Target time each set: 1:15-1:30 seconds

Time cap each set: 1:45

Overall time cap: 35 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Standing DB Lateral Raise @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)