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)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Pike Shoulder Taps
10 Air Squats
10 Sit-Ups
(No Measure)
Full-Body Strength
Metcon (Weight)
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
*Hold DB over chest
(Score is Weight)
Full-Body Workout
Metcon (No Measure)
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
-Rest 1:00-
AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders
(No Measure)
Finisher
Metcon (No Measure)
AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists
(No Measure)