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 4 Day 1
3,000m at RPE3
-Rest 3 Min-
6x 200m at RPE8-9, 100m at RPE1
Total: 4,200m
Metcon (Distance)
20 Min Machine Progression Week 4 Day 1
15 Min at RPE3
-Rest 3 Min-
6x 45 Sec at RPE8-9, 1:15 at RPE1
Total: 30:00
Cool Down
400m walk