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 – L.I.F.E.
Warm-up
Warm up
6 mins
:40 sec Row
5 Inch worms
5 Calf raises
5 Heel to toe rock
:20 sec Plank
Metcon (AMRAP – Rounds and Reps)
24:00 AMRAP
2:00 ON/1:00 Rest
8 Calorie Row
12 Plate Ground to Overhead (light)
18 Box Step ups
-Start where you left off
Acccessory
Mobility
1:00 Lacrosse Ball (each)
Bottom of foot
Trap
Shoulder