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
Tabata Bike (8 sets)
-into-
3 sets:
10ft Walking Lunge
10 Banded Air Squats
10 Alternating V-Ups
2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build in weight)
4 Dumbbell Front Squats (build-in weight)
Workout
Lobster Roll (Part 1) (5 Rounds for time)
Freedom (RX’d)
5 sets
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
-rest as needed before Part 2-
Independence
5 sets
50ft Dumbbell Front Rack Walking Lunge (35s/25s)
12 Dumbbell Front Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
Liberty
5 sets
50ft Single Dumbbell Walking Lunge (light)
10 Dumbbell Front Squats (light)
-rest 2:00 between sets-
Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.
Time cap each set: 4 minutes
Lobster Roll (Part 2) (Checkmark)
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)