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: Focus on the BMU today. See if we can perform every set unbroken. Consider (135/95) on the Lunges.
COMPETE | PART 1
EMOM x 40 MINUTES (No Measure)
MIN 1 – 150m Run
MIN 2 – 6-8 D-Ball Deadlift (150/100)
MIN 3 – 12/10 C2 Bike
MIN 4 – 3 Thrusters (AHAP)
(No Measure)
GOAL: RPE 7 | This is our last of our 40 min EMOM progression, so let’s again finish try to finish by pushing the pace for every minute (Don’t worry we’ll still have EMOM’s just different from this format we’ve been following!)
COMPETE | PART 2
3 SETS (No Measure)
6/6 Back Rack Lunges*
6 Tall Box Jumps (Athlete Choice)
*Complete all 3 sets at Moderate weight.
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 7 | Some more leg work here. Lunges into Box Jumps. Make sure we’re being safe with our set up. If you can’t set up safely just try to jump higher than your box height.