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
2 sets
20 Banded Side Steps
10 Banded Squats
-into-
8:00 AMRAP
5 Back Squats (empty bar- build across sets)
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs
2. Strength
Back Squat:
– Heavy Single (10-12 minutes)
3. Workout Prep
2 sets:
2 Burpee Pull Ups
2 Box Jump Overs (build in height)
Strength/Accessory
Back Squat
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
The Magic School Bus (AMRAP – Reps)
Freedom (RX’d)
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (30/24)
Independence
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (24/20)
Liberty
10:00 Amrap
3-6-9-12-15. . .
Up Down + Ring Row
Box Step Up and Over (24/20)
Target Round: Round of 15 Box Jump Overs
Minimum Round before scaling: Round of 12 Burpee Pull Ups
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back