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

Tabata Bike (8 sets)

-into-

3 sets:

10ft Walking Lunge

10 Banded Air Squats

10 Alternating V-Ups

2. Workout Prep

2 sets:

10ft Dumbbell Lunge (build in weight)

4 Dumbbell Front Squats (build-in weight)

Workout

Lobster Roll (Part 1) (5 Rounds for time)

Freedom (RX’d)

5 sets

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

12 Dumbbell Front Squats (50s/35s)

-rest 2:00 between sets-

(KG conv: 22.5/15 DBs)

-rest as needed before Part 2-

Independence

5 sets

50ft Dumbbell Front Rack Walking Lunge (35s/25s)

12 Dumbbell Front Squats (35s/25s)

-rest 2:00 between sets-

(KG conv: 15/10 DBs)

Liberty

5 sets

50ft Single Dumbbell Walking Lunge (light)

10 Dumbbell Front Squats (light)

-rest 2:00 between sets-

Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.

Time cap each set: 4 minutes

Lobster Roll (Part 2) (Checkmark)

Every 1:00 (10:00)

Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7

Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)