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
Tamales (Time)
Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (155/95)
Partner Holds Double Kettlebell Front Rack (2×53/2×35)
(KG conv: 70/47.5 BP, 24/16 KBs)
Partner one completes 10 reps while partner 2 holds 2 KBs. Then the switch and partner two performs 10 bench while partner one holds. Then they move on to 9s…
Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Partner Holds Double Kettlebell Front Rack (2×35/2×26)
(KG conv: BP 60/37.5, KBs 16/12)
Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (moderate)
Partner Holds Plank (elbows)
Target Time: 13-15 minutes
Time Cap: 18 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/70 cal Air Bike)
25ft Handstand Walk (or 2 wall walks)
20 Sec L-sit Hang
25ft Handstand Walk (or 2 wall walks)
L Sit Hang – bend knees if needed.