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
Here we go again! (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Independence
Every 2:00 (8 sets)
12 Box Jump Overs (20/16)
16 Wall Ball Sit Ups (14/10)
(KG conv: 6/4 WB)
Liberty
Every 2:00 (8 sets)
12 Box Step Ups (20/16)
16 Sit Ups
Target Time Each set: 50-60 seconds
Time Cap Each Set: 75 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/75 cal Air Bike)
5 Light Turkish Get Up (per arm)
10 Ring Swing Towel Drill
* Ring Swing Towel Drill can be done from the pull-up bar if needed.