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)
2:00 Cardio Choice
into…
3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch
*Both movements = 1 Set
(No Measure)
Push x Pull Strength
Metcon (Weight)
EVERY 3:00 x 4 SETS
10 DB Push Press
12 DB Deadlifts
20 DB Russian Twists
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Alt DB Hang Snatch
MIN 2 – :45 Burpees
MIN 3 – :45 Plank
(Score is Reps)