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 3 Day 2
4 Sets
200m at RPE8
100m at RPE3-4
*No rest between reps or sets.
-Rest 4 Min-
300m at RPE4-5, No Rest
300m at RPE6, 2 Min Rest
200m at RPE6-7, No Rest
200m at RPE8, 1 Min Rest
100m at RPE8-9, No Rest
100m at RPE10
Total: 2700m
Metcon (Distance)
20 Min Machine Progression Week 3 Day 2
6 Sets
45 Sec at RPE8
45 Sec at RPE3-4
*No rest between reps or sets.
-Rest 4 Min-
75 Sec at RPE4-5, No Rest
70 Sec at RPE6, 2 Min Rest
45 Sec at RPE6-7, No Rest
40 Sec at RPE8, 1 Min Rest
20 Sec at RPE8-9, No Rest
15 Sec at RPE10
—–
Total: 21 Min
Cool Down
400m walk