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 5 Day 1
1000m at RPE5, 2 Min Rest, 400m at RPE6
-Rest 3 Min-
1000m at RPE5, 2 Min Rest, 300m at RPE7
-Rest 3 Min-
1000m at RPE5, 2 Min Rest, 200m at RPE8
-Rest 3 Min-
1000m at RPE5, 2 Min Rest, 100m at RPE9
Total: 5900m
Metcon (Distance)
20 Min Machine Progression Week 5 Day 1
5:00 at RPE2-3, 90 Sec Rest, 1:40 at RPE6
-Rest 2.5 Min-
5:00 at RPE2-3, 90 Sec Rest, 1:15 at RPE7
-Rest 2.5 Min-
5:00 at RPE2-3, 90 Sec Rest, 50 Sec at RPE8
-Rest 2.5 Min-
5:00 at RPE2-3, 90 Sec Rest, 25 Sec at RPE9
Total: ~38 Min
cool down
400m walk