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)
Bike Erg Workout
Main Workout:
20 Sec at RPE2(D1), 4 Min at RPE5 (Standing, D5-7)
20 Sec at RPE2(D1), 2 Min at RPE4, D1
20 Sec at RPE2(D1), 1 Min at RPE4, D3
20 Sec at RPE2(D1), 3 Min at RPE6 (Standing, D6-8)
20 Sec at RPE2(D1), 90 Sec at RPE4, D1
20 Sec at RPE2(D1), 45 Sec at RPE5, D4
20 Sec at RPE2(D1), 2 Min at RPE7 (Standing, D7-9)
20 Sec at RPE2(D1), 60 Sec at RPE4, D1
20 Sec at RPE2(D1), 30 Sec at RPE6, D5
20 Sec at RPE2(D1), 1 Min at RPE9 (Standing, D8-10)
20 Sec at RPE2(D1), 30 Sec at RPE4, D1
20 Sec at RPE2(D1), 15 Sec at RPE7, D6
Cool Down:
2 Min at RPE2
Total: 24 Min