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
Name that Tune (Time)
Freedom (RX’d)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups (Or V-Ups)
Independence
5 rounds:
16/13 Calorie Row
12 GHD Sit Ups + 6in Riser (Or V-Ups)
Liberty
5 rounds:
12/10 Calorie Row
15 Sit Ups
Target Time: 10-12 minutes
Time Cap: 15 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)
35ft Handstand Walk (or 2 Wall Walks)
8 Strict Knee to Elbow