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)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees
(No Measure)
Full-Body Strength
Metcon (Weight)
5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges
(Score is Weight)
Full-Body Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
– Rest 1:00 –
(Score is Reps)
Finisher
Metcon (No Measure)
FOR QUALITY
Max Time in Any Style Plank for 5:00
(No Measure)