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 – NCGO
Daily-5 Warm-Up
Warm-Up (No Measure)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold
(No Measure)
Saturday Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations
-Rest 1:00-
AMRAP x 6 MINUTES
20 DB Suitcase Walking Lunges
10 Slow Goblet Squats
6 Squat Rotations
(Score is Rounds + Reps)
Full-Body Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 Max Lunge + Lunge + Squat
1:00 Max Burpee Squat Jumps
1:00 Max Wall Sit
-Rest 1:00 b/t Sets-
(Score is Reps)