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

10:00 AMRAP

10 Barbell Front Squats

10 GHD Back Extensions/Supermans

12/9 Cal Row

Workout

24 Minutes of Movement (Time)

Level 2:

Every 8:00 for 24:00

21 Front Squats (115/85)

18 Toes-to-Rings OR T2B

15 Bar Facing Burpees

*Max Calorie row in Remaining time

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Level 1:

Every 8:00 for 24:00

18 Front Squats (95/65)

15 Toes-to-Rings OR T2B

12 Bar Facing Burpees

*Max Calorie row in Remaining time

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)