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: Smooth consistent pace on the Air Squats. Push the Row each round. This should be a hard effort and we should expect some drop off.
COMPETE | PART 1
3 SETS (No Measure)
3-5 Ring Muscle Ups
5-7 Strict Handstand Push-Ups
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 7 | Keep the intensity light here. Focus on being able to hit bigger sets than you’re used to!
COMPETE | PART 2
3 SETS (No Measure)
4/4 Back Rack Lunges*
6 Band Assisted Jumps
*Moderate-Heavy weight
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 8 | Building on our lunges and jumping. Lunges should be heavier than last week. Band should be tied to a rig overhead and used to assist in a higher jump.