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 – L.I.F.E.
Warm-up
3:00 Machine
-into-
6 Min Amrap
:30 sec Ski or Row
20 yd empty sled push (or 25 foot walking lunge)
5 Barbell Deadlift (building across)
Metcon (AMRAP – Rounds and Reps)
18 min
15/12 Cal Ski or Row
20yd Sled Push 45/25lb
5 Deadlifts
** Alternative Sled Option in the Coach Notes
Acccessory
Lacrosse ball
1 min on back of shoulder L/R
1 min calf L/R
1 min trap L/R