CrossFit – Wed, Apr 10


Expectations at the Gym

πŸ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

πŸ‹οΈ 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.

πŸ’ͺ 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!

πŸ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

πŸ—£οΈ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

πŸ“Έ 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

8:00 AMRAP

45-second Row

5 Clean Deadlifts (empty bar)

5 High Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

10 Bird Dogs

2. Strength

Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press

Set 1: 10+10

Set 2: 8+8

Set 3: 6+6

Set 4: 4+4

Set 5: 2+2

*Building Sets (Don’t exceed 65% of 1RM Power Clean)

3. Workout Prep

1 set:

2 Burpee Over Rower

5/4 Calorie Row

2 Burpee Over Rower


Muscle Clean + Shoulder Press

Every 2:00 (5 sets) Muscle Cleans + Shoulder Press






* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.


Italian Sub (Time)

Freedom (RX’d)

For Time:

25 Burpee Over Rower

50/40 Calorie Row

25 Burpee Over Rower


For Time:

20 Burpee Over Rower

40/32 Calorie Row

20 Burpee Over Rower


For Time:

15 Up Downs

30/24 Calorie Row

15 Up Downs

Target time: Sub 8 minutes

Time cap: 10 minutes


Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)