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: Consider legless on the Rope Climbs for 1-Rep. Can the grip keep up after the Box Step Ups!
COMPETE | PART 1
Power Clean (ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep TNG Power Clean)
(Score is Weight)
GOAL: RPE 9 | Similar to last month. Heavy grip challenge and power through the hips. No stopping at the bottom!
COMPETE | PART 2
FOR TIME (Time)
15 Thrusters (95/65)
15 Bar Facing Burpees
15 Shoulder to Overhead
15 Bar Facing Burpees
15 Overhead Squat
15 Bar Facing Burpees
15 Power Clean
15 Bar Facing Burpees
15 Front Squats
15 Bar Facing Burpees
(Score is Time)
GOAL: RPE 9 | A lot of this is going to be mental grit. Push the barbell movements and keep a consistent pace on the Burpees. Try to transition to the bar and back to the burpees with serious urgency… How much are you willing to hurt on this one?