CrossFit – Sun, Mar 24


Happy Week 4 of the Challenge!

Get ready for some excitement because extra points are up for grabs!

Don’t forget to submit your scorecard for the week ending 3/17.

Now that the open is over, we’re diving into the effort workouts.

You can complete both of these throughout the week; they don’t have to be done all at once.

For every 2,000 meters on the row machine, you can earn 1 point, with a maximum of 5 points.

**Extra Extra Smoke**
Earn 1 point for every mile ran/walked, with a max of 3 points for the week! ๐Ÿ’จ

Get 5 points for completing the Girl WODโ€”Helen:

3 rounds for time:
โ€ข 400m run
โ€ข 21 kettlebell swings (1.5/1 pood)
โ€ข 12 pull-ups

Coach’s Advice: While Helen is designed to be a fast workout, smart pacing will get you far. Keep your runs consistent, and ideally, aim to do the swings and pull-ups (or modification) unbroken but steady.

The scorecard will be updated to reflect the additional workouts.

Please reach out if you have any questions or concerns.

Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ 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.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

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

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – CrossFit

Workout Option 1

Option 1: โ€œItโ€™s a honey of an Oโ€ (Time)

Freedom (RX’d)


Calorie Bike Erg or Ski Erg

Hang Dumbbell Alternating Clean and Jerk (50/35)

(Women Calories: 16-14-12-10-8-4)

(KG conv: 22.5/15 DB)



Calorie Bike Erg or Ski Erg

Hang Dumbbell Alternating Clean and Jerk (35/25)

(Women Calories: 14-12-10-8-6-4)

(KG conv: 15/10 DB)


6 rounds

10/8 Calorie Bike Erg or Ski Erg

8 Hang Dumbbell Alternating Clean (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)


You can use the first 2,000m Row below as the warm-up

45-60 Min Easy Zone 1-2

2,000m Row

100ft Sandbag Bear Hug Carry (150/100)

3,000m Bike Erg

20 GHD Russian Twists (each side)

5 Curtsy Step Down (20in) (each leg)