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: Goal is to get into the second round. Push the Row, it should feel uncomfortable the entire time. Pistols we should be able to get done unbroken. Aim for no more than 3-4 sets on the everything else.
COMPETE | PART 1
AMRAP x 10 MINUTES (AMRAP – Reps)
80/65 Cal Bike
60 Box Jump Overs (24/20)
Max Rope Climbs
(Score is Total Reps)
GOAL: RPE 8 | Can’t slack on the Bike on this one. Push the pace to get yourself more time for the Rope Climbs later. Smooth and nonstop pace on the Box Jump Overs. When you get to the Rope Climbs keep yourself by the rope and try to get back on there as quick as possible!
COMPETE | PART 2
FOR TIME (Time)
400m KB Farmers Carry (50/35)
(Score is Time)
GOAL: RPE 7 | Wrapping up the week with this grip burner. See how well we can push through this and how little stops we have to make to finish!