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: Longer grind. Think big sets on the KB Swings but don’t burn out the grip. Non stop on the Snatches and Burpees, aim for unbroken. Make sure to be able to hold the same pace for the Bike the entire workout.
COMPETE | PART 1
FOR TIME (Time)
27-21-15-9
Cal Ski
Box Jump (24/20)
Alt. Pistols
(Score is Time)
GOAL: RPE 8 | Start moderately hard here. You should feel you’re able to increase the pace as the reps are going down. If you need to dial it back anywhere, use the Box Jumps and stick to a consistent nonstop pace.
COMPETE | PART 2
6 SETS (Time)
60 Yard Run
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 7 | Goal is consistency. Fastest run we can achieve but also be able to repeat every set. If we are going up and down with our time we are losing the workout.