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 – Mayhem Programming
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)
-into-
3 sets
5 Inch worms + Dynamic Squat Stretch
10 Roll and Reach
10 Banded Pull Aparts
5 Bench Press (empty bar, build across sets)
2. Strength
Bench Press:
– Heavy Single (10-12 minutes)
3. Workout Prep
1 set:
5 Air Squats
4 GHD’s (or V-ups)
3 Deficit Push Ups
-into-
5 Air Squats
4 Toes to Bar
3 Push Ups
Strength/Accessory
Bench Press
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
Schoolhouse Rock! (Time)
Freedom (RX’d)
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups
Independence
3 Rounds
25 Air Squats
15 GHD Sit Ups (Or V-Ups)
10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups
-rest 3:00-
3 Rounds
25 Air Squats
15 Toes to bar
10 Push Ups
Liberty
3 Rounds
21 Air Squats
15 Sit Ups
9 Push Ups
-rest 3:00-
3 Rounds
21 Air Squats
15 Hanging Knee Raises
9 Bar Push Ups
Target time each set: sub 8 minutes
Time cap each set: 10 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)