Mayhem Programming – Sun, Apr 7


Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ 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.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

โš ๏ธ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – Mayhem Programming

Workout Option 1

The Rise of Skywalker (Time)

Freedom (RX’d)

4 rounds

60 Double Unders

10 Burpee Box Get Overs (30/24)


4 rounds

50 Double Unders

10 Burpee Box Get Overs (24/20)


4 rounds

60 Single Unders

8 Up Downs + Box Step Ups (24/20)

Target time: Sub 7:00

Time cap: 10:00

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Perform 30-40 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).