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: 2-3 Sets at most on the Wall Balls. Can we keep the Deadlifts unbroken??
COMPETE | PART 1
EVERY 2:00 x 4 SETS (AMRAP – Reps)
10 Shuttle Run*
Max Handstand Walk**
*1 Rep = 25′ Down + 25′ Back
**1 Rep = 5′
-Rest 1:00 b/t Sets-
(Score is Total Reps of Handstand Walk)
GOAL: RPE 8 | Goal is to push the run here. Give yourself more time to work on your handstand walking while under fatigue, even if this means we’re resting more between HSW. Try to kick up as quickly as possible after the run to feel the heavy breathing while upside down.
COMPETE | PART 2
3 SETS (No Measure)
8/8 Back Rack Lunges*
6 Broad Jumps
*Moderate weight
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 6 | Just good old fashioned Single Leg work here building strength. Load should be slightly challenging but very doable. Broad Jump is 2-foot takeoff and land. Once you land take a second or two then repeat broad jump. Goal is to make the farthest jump where we can still stick the landing and repeat another far jump. Not too far that we miss the landing, and not too short that we can immediately jump again.