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
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Row
5 Inch Worms
5 Cat/Cow
6 Alt. Groiners with a twist
10 Kang Squats
10 Ring Rows
Into…
1-2 ROUNDS (Time Permitting)
10 Air Squats
10 Jumping Air Squats
10 Cal Row
Workout – Performance
EVERY 3:00 x 5 SETS (Calories)
50 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
Workout – Fitness
EVERY 3:00 x 5 SETS (Calories)
40 Air Squats
Max Cal Row w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Cals)
Finisher – All
3 SETS (No Measure)
25 Ring Rows
10/10 Single Arm DB Bent Over Row
20 Alt. DB Slides
-Rest As Needed b/t Sets-
(No Measure)