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 – Kids (5-8)
Warm-up
Up-downs. Circle kids up and have them run in place. When you yell “drop,” they must perform a burpee and then resume running. You may substitute air squats, jumping squats, pushups, etc.
Do this for 3-5 minutes.
Skill
overhead squats with PVC.
Remind them to hold strong overhead and keep their chests up when squatting. Practice for 8-10 minutes.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
P1: run on air runner or shuttle runs
P2: 5 Overhead squats with PVC
5 burpees over pvc
10 jumping jacks
Then switch.
Partner 1 runs until partner 2 completes one round of the other work. Then switch. Continue in this way for 7 minutes.
Game
dodgeball or toilet tag