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 – Spin
Metcon (Distance)
Warm-Up:
2 Min at RPE1-2, 90 Sec at RPE3
90 Sec at RPE1-2, 60 Sec at RPE4
60 Sec at RPE1-2, 30 Sec at RPE5
30 Sec at RPE1-2
Main Workout:
Standing:
21 Sec at RPE8 (D8), 9 Sec Rest
1 Min at RPE2
18 Sec at RPE8-9 (D8), 12 Sec Rest
1 Min at RPE2
15 Sec at RPE9 (D8), 15 Sec Rest
1 Min at RPE2
-Rest 3 Min-
Seated:
12 Sec at RPE9 (D1), 18 Sec Rest
1 Min at RPE2
9 Sec at RPE9-10 (D1), 21 Sec Rest
1 Min at RPE2
6 Sec at RPE10 (D1), 24 Sec Rest
1 Min at RPE2
Cool Down:
2 Min at RPE1-2
Total: 21 Min