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: We want to see quick sets or quick singles on the barbell but don’t burn out the grip and pulling so we can maintain our sets of reps for the Ring Muscle Ups!
COMPETE | PART 1
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
GOAL: RPE 8 | We’re looking for big sets here but never to the point of failure. Goal is to minimize rest as much as possible. Do you have what it takes to get to the second round.
COMPETE | PART 2
3 SETS (Time)
12/10 Cal C2 Bike
6 D-Ball Over Shoulder (150/100)
50′ D-Ball Carry
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Leg and core work here. The bike is there to burn the legs and get the heart rate up. Then can we keep the focus on the legs for the D-Ball and not use our backs. Finally bracing with the core for the carry. This should be a repeatable effort each time with a longer rest.