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: Focus on quick transitions from barbell to rings. Big sets on the rings and quick singles on the barbell. Sprint effort!
COMPETE | PART 1
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
25/20 Cal Bike
25/20 Cal Row
25/20 Cal Ski
-Rest 3:00 b/t Sets-
(Score is Lowest Rounds + Reps)
GOAL: RPE 8 | Goal is repeatable pace here. Think about a moderately hard, but sustainable effort. It should feel like you would drop off but the rest will come to save you, then repeat for the second AMRAP.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
100m Farmer’s Carry (Athlete Choice)
8 Alt. Goblet Cossack Squat (Athlete Choice)
6 Strict Toes to Bar
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 7 | Some grip and strict work. Focus on no swing with the Toes to Bar. Think about keeping these strict even on the way down.