Announcements

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! 💨

Get 5 points for completing the Girl WOD—Helen:

3 rounds for time:
• 400m run
• 21 kettlebell swings (1.5/1 pood)
• 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

🕒 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

Option 1: “It’s a honey of an O” (Time)

Freedom (RX’d)

21-18-15-12-9-6

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)

Independence

16-14-12-10-8-4

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)

Liberty

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)

Warm-Up:

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)