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: Come out strong on the row but save a little in the tank for the run in the end. Goal is everything unbroken. Consider Chest to Bar Pull-Ups. Get after the grind and remember those that lost their lives this date.
COMPETE | PART 1
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Ski
20/15 Cal C2 Bike
200m Run
(Score is Rounds + Reps)
GOAL: RPE 7 | Consistent smooth pace. Focus on keeping your breathing calm the entire workout. Goal is to stay in slight discomfort the entire time.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
10 Heels Elevated Goblet Cyclist Squats
8/8 Half Kneeling Landmine Press
6/6 KB or DB Windmill
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 7 | Rough couple of days… wrap this up before rest day tomorrow with some quality work.