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
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
Strength/Accessory
Muscle Clean + Shoulder Press
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
* 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.
Workout
Italian Sub (Time)
Freedom (RX’d)
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower
Independence
For Time:
20 Burpee Over Rower
40/32 Calorie Row
20 Burpee Over Rower
Liberty
For Time:
15 Up Downs
30/24 Calorie Row
15 Up Downs
Target time: Sub 8 minutes
Time cap: 10 minutes
Cooldown/Mobility
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)