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
Suggested Warm-Up
Warm-Up (No Measure)
4 ROUNDS*
:15 Toe Touch Jumping Jacks
:15 Lunge + Twist
:15 Jumping Squats
:15 Burpees
*1 RND = MOVT 1 – MOVT 4.
into…
SPECIFIC WARM-UP
1-2 ROUNDS (Time Permitting)
5 BB Clean Deadlifts
5 BB Upright Rows*
10 Elbow Punches
5 Hang Muscle Cleans
5 Strict Presses
*RND 2 complete Hang High Pulls.
Strength – All
Clean and Jerk (EMOM x 10 MINUTES
1 Power Clean & Jerk*)
*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
(Score is Weight)
Benchmark Workout – Performance
“THE CALI BEAR” (Weight)
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (100/70)
Benchmark Workout – Fitness
“THE CALI BEAR (FITNESS)” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
6 Alt. Wrist Circles
6/6 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)