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 2
3 Sets
300m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
300m at RPE9
*Rest 3 Min between sets.
Total: 3600m
Metcon (Distance)
20 Min Machine Progression Week 4 Day 2
3 Sets
1:20 at RPE6
1:15 at RPE1
1:15 at RPE7
1:15 at RPE1
1:10 at RPE9
*Rest 2.5 Min between sets.
Total: 27:45
Cool Down
400m walk