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: Nonstop on the Box Jumps. Then smart quick sets on the first half. Goal is to be able to go unbroken on the second half!
COMPETE | PART 1
Front Squat (3 SETS
3 Tempo Front Squats (30X1))
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: RPE 7 | Focus is posture here. We want to make sure we are keeping ourselves as upright as possible. Control on the way down, make sure we are keeping our chest tall then try to fire up. Make sure loading allows us to keep these good positions.
COMPETE | PART 2
3 ROUNDS (Time)
60 Crossover Singles
9/9 KB Snatch (53/35)
3 Rope Climbs
(Score is Time)
GOAL: RPE 9 | Grippy test here. Try to keep a loose grip on the KB snatch. We should be able to go unbroken on these. Then smart sets on the Rope Climbs, we need to have grip for rounds 2 and 3!