CrossFit – Thu, Mar 28


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


Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges


8 min AMRAP

45-second Row

10 Alternating V-Ups

5 Deadlifts (empty-build across sets)

2. Strength


– Heavy Single (10-12 minutes)

3. Workout Prep

2 sets: (with partner)

100m (each, build in pace)



– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Out of the Box (Time)

Freedom (RX’d)

Teams of 2

M/M-4000m Row

F/F-3400m Row

M/F-3600m Row

* Repeat from Jan 7,2021


Teams of 2

M/M-3500m Row

F/F-3250m Row

M/F-3000m Row


Teams of 2

2000/1750m row

Target time: 14-16 minutes

Time cap: 20 minutes


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)