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: Unbroken on the barbell. Smooth on the BJO. Try to bring the heart rate down to be able to immediately get back on the Rings!
COMPETE | PART 1
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
300m Row
60 Double Unders
9 Power Snatch (95/65)
(Score is Rounds + Reps)
GOAL: RPE 8 | Push the pace here! Hard on the row with the aim for unbroken on the Double Unders. Then see if we can cycle that bar fast on the Power Snatch.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
100m Run
100m KB Suitcase Carry (70/53)*
*Perform 50m with KB on arm 1, then 50m with KB on arm 2
(Score is Time)
GOAL: RPE 7 | Find a consistent pace and just keep moving. Use the 100m Run to give the grip a break. Try to set a pace where you can immediately get on the KBs for the Suitcase Carry