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 – Kids (5-8)
Warm-up
5 minute run progression:
20 seconds each: Walk, jog, sprint
Repeat for 5 minutes total
Skill
Back Squats: work on form, using a pic, then advance to a light bar for those who are ready.
3 rounds
5 back squats (light)
2 shuttle runs
*Each shuttle run rep is 25 feet down + 25 feet back.
Sept 11th (AMRAP – Rounds and Reps)
Sept 11th
9:11 AMRAP
9 Back squats (light)
11 Run 25 feet
** Each run length is just 25 feet down today. This is the same as 5.5 full shuttle runs (rewriting for 9-11).
Game
Farmers and Lumber Jacks