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 – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Prioritize the barbell. Do your best to stay relaxed on the jump rope so we can tackle the heavier barbell. This workout is going to feel much longer if we start missing lifts!
COMPETE | PART 1
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
3 Shuttle Run
5/5 DB Snatch (70/50)
10 Alt. Single DB Step Up* (20)
*Hold the DB anyway
(Score is Rounds + Reps)
GOAL: RPE 8 | Playing around with the heavier DB’s today. Focus on a challenging but consistent pace. The shuttle run is there to give you a quick break from the grip.
COMPETE | PART 2
FOR TIME (Time)
21-15-9
Cal Row
Ring Dips
(Score is Time)
GOAL: RPE 9 | Sprinty push-pull combo here. Go hard on the Row and aim for big sets or unbroken on the Rings!