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
Hip Halo
-into-
6:00 AMRAP
5 Wall Ball Front Squats
5 Wall Ball Push Press
10 Alternating V-Ups
30-second Jog
2. Workout Prep
2 sets:
50m Run
5 GHD’s
5 Wall Balls
Workout
Revenge of the Sith (Time)
Freedom (RX’d)
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)
(KG conv: 14/9 for option A, 9/6 for option B)
Independence
3 Rounds
400m Run
25 GHD’s + 6in Riser(Or V-Ups)
20 Wall Balls (20/14) (10/9)
(KG conv: 9/6)
Liberty
3 Rounds
300m Run
30 Sit Ups
20 Wall Ball Thrusters (light)
Target time: Sub 14:00
Time cap: 18:00
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)