CrossFit – Sun, Mar 31


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: Mr. Rogers (8 Rounds for time)

Freedom (RX’d)

Every 2:00 (16:00)

200/175m Row

15 V-Ups

*Repeat from April 7th, 2023


Every 2:00 (16:00)

175/150m Row

12 V-Ups


Every 2:00 (16:00)

150/125m Row

15 Sit-ups

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

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

50 Crossover Single Under

3,000m Bike Erg (or 90/72 cal Air Bike)

30 Sec Sorenson Hold

800m Run

60 Sec Forward Leaning Rest on Rings

* Sub 100 single unders, 50 double-unders, or 1 minute of crossover practice as needed.