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

Workout Option 1

PO’BOY (6 Rounds for time)

Freedom (RX’d)

6 sets:

250/200m Row

6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24)

10 Dumbbell Shoulder to Overhead (2×50/2×35)

-rest 1:1 between sets-

(KG conv: 22.5/15 DBs)

Independence

6 Rounds

250/200m Row

6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20)

10 Dumbbell Shoulder to Overhead (2×35/2×25)

1:1 – Work: Rest

(KG conv: 15/10 DBs)

Liberty

6 Rounds

200/175m Row

6 Burpee Box Step ups (24/20)

10 Dumbbell Push Press (light)

1:1 – Work: Rest

Target time each set: Sub 2:30

Time cap each set: 3 minutes

Workout Option 2

Option 2: Bike Workout (Time)

Bike Erg:

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

2x (800m at RPE4, 1 Min Rest)

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

4x (400m at RPE4, 30 Sec Rest)

1,600m at RPE5

1 Min at RPE2, 1 Min Rest

8x (200m at RPE4, 30 Sec Rest)

Switch to Air Bike as needed. Score is total workout time.