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
10 Groiners
20 Mountain Climbers
30 Shoulder Taps
Into…
1 ROUND
10 Box Step Ups
10 Scap Pull Ups
10 Kip Swings
5 Push Up to Pike
Into…
1 ROUND
10 Box Jumps
10 Kipping Knees to Chest
10 Tempo Strict Press (31×1)
Strength – All
Push Press (5-5-5-5-5*)
*Start Light and build to Mod-Heavy.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
40 Box Jumps (24/20)
30 Toes to Bar
20 Push Press (135/95)
20 Box Jumps (30/24)
15 Toes to Bar
10 Push Press
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
40 Box Jumps (20)
30 Toes to Something
20 Push Press (95/65)
20 Box Jumps (24/20)
15 Toes to Something
10 Push Press
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)