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 – Mayhem Affiliate – Running
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Metcon (Time)
5k Run Progression Week 2 Day 1
4 Sets
400m at RPE6-7
600m at RPE3
Rest 90 Sec between sets
Full Recovery
5x60m sprints w/ full recovery
Metcon (Distance)
20 Min Machine Progression Week 2 Day 1
5 Sets
1:20 at RPE6-7
3:00 at RPE3
*Rest 90 seconds between sets.
-Full Recovery-
5x (8 Sec at RPE10) w/Full Recovery
Cool Down
400m walk