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…
EMOM x 3 MINUTES
7 Burpees into Max Single Unders
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 Burpee w/ Extra Push-Up
12 Walking Lunges
24 Double Unders
(Score is Rounds + Reps)
Sunday Sweat
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – :45 Jumping Lunges
MIN 2 – :45 Mountain Climbers
MIN 3 – :45 Cardio Choice
MIN 4 – :20 / :20 Side Plank
MIN 5 – :45 Up-Down + Side Shuffle*
MIN 6 – Rest
*Up-Down + Side Shuffle = 3 steps out + 3 steps back
(No Measure)