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
Suggested Warm-Up
Warm-Up (No Measure)
1:00 Row
Into…
AMRAP x 4 MINUTES (~2 Rounds)
4 Empty Barbell RDLs
4 Alt. Step-Ups*
4 Kip Swings
4 Ring Rows or Pull-Ups
*At 2:00, switch to Box Jumps
Into…
200m Run
NCFIT Benchmark Workout – Performance
“STAND TALL” (Time)
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (70/47.5)
NCFIT Benchmark Workout – Fitness
“STAND TALL (FITNESS)” (Time)
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)