Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Hailstorm (2 Rounds for time)
Freedom (RX+)
Every minute (16:00)
200/175m Row
Score your fastest and slowest times.
Independence (Rx)
Every minute (16:00)
175/150m Row
Liberty
Every minute (16:00)
150/125m Row
Target Time each set: 40-45 seconds
Time Cap each set: 50 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Time)
“Triple 3”
3000m Row
300 Double Unders (Or 75 Box Step Ups (20))
3 Mile Run (4830m)
*If needed, the run can be changed to 12,000/10,000m BikeErg or 360/300 cal Air Bike