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: We know the drill here. See if we can increase the weight from our last performance. Make sure to stay on the clock and be able to perform the Jerk immediately from the Power Clean catch position.
COMPETE | PART 1
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Bike
20/15 Cal Row
20/15 Cal Ski
(Score is Rounds + Reps)
GOAL: RPE 8 | Time to put all that machine work to the test today! We’ve been grinding hard the past 2 months on the machines. Find that hard sustainable pace, get uncomfortable and stay uncomfortable and let’s see what we can bang out!
COMPETE | PART 2
4 SETS (No Measure)
3/3 Feet Elevated Rope Pulls*
:30 Wall Facing Handstand Hold
*Perform 3 Reps with one hand over the other, then 3 more reps switching hand placement.
-Rest as Needed Between Sets-
(No Measure)
GOAL: RPE 6 | Working on our pulling strength on the Rope. Make sure we are focusing on using only the upper body and not swinging our hips. For the HS hold, do your best to get as close to the wall as possible. It should feel like you’re going to fall forward, and we are going to use our hands and fingers to push back and build strength in the wrist to keep yourself in place.