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)
2 ROUNDS
8 Air Squat
6 Up/Down
4 Push-Up
2/2 Groiner
Into…
2 ROUNDS
5 Power Clean
10 Elbow Punches
5 Front Squats
5 Burpees
Strength – All
Front Squat (3-3-3-2-2-1*)
*Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy
(Score is Weight)
Workout – Performance
5 SETS (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES*
3 Front Squats (155/105)
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (70/47.5)
Workout – Fitness
5 SETS (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES*
3 Front Squats (115/75)
5 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)