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…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
(No Measure)
Push x Pull Strength
Metcon (Weight)
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row
– Rest 1:00 –
EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*
*Slow on the way down, fast on the way up!
(Score is Weight)
Push x Pull Workout
Metcon (Weight)
EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch
(Score is Weight)