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

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

10 minutes with a PVC or Empty Barbell

Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

5 minutes, 2-3 times through

Focus on footwork and finishing the pull

2. Strength

Every minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1)

3. Workout Prep

2 sets:

1 Wall Walk (build up the wall)

10ft Farmer Carry (build in weight)

Strength/Accessory

Power Snatch

Every Minute (10:00)

5 Power Snatch (+25lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

Reading Rainbow (Time)

Freedom (RX’d)

5-4-3-2-1-2-3-4-5

Wall Walks

*100ft Farmers Carry (2×70/50) after each set

(KG conv: 30m Farmers Carry at 32.5/22.5)

Independence

5-4-3-2-1-2-3-4-5

Wall Walks

100ft Farmers Carry (2×50/35) after each set

(KG conv: 30m Farmers Carry at 22.5/15)

Liberty

5-4-3-2-1-2-3-4-5

Inch Worms

100ft Farmers Carry (light) after each set

(KG conv: 30m Farmers Carry, light)

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)

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