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 American Swings. We should be moving fast towards the end. Even though the reps are picking up we want to be picking up the pace.
COMPETE | PART 1
EMOM x 40 MINUTES (No Measure)
MIN 1 – 12/10 C2 Bike
MIN 2 – 6-8 D-Ball Squats (150/100)
MIN 3 – 50-60 Double Unders
MIN 4 – 50′ D-Ball Carry
(No Measure)
GOAL: RPE 7 | Bit more of a leg burn on this go around. Let’s see if we can focus on moving fast on these. Focus is trying to get the work done quickly each minute.
COMPETE | PART 2
3 SETS (Time)
20 Yard Sprint
-Rest 2:00 b/t Sets-
(Score is Fastest Time)
GOAL: RPE 9 | Start off with 2-3 sets at 60-70%. Then do a conservative sprint on your first set. Push it the last few sets!