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: Aim for unbroken on the Deadlifts or quick singles. Push the bike hard… EMOM is tough but definitely possible if these are your wheelhouse movements!
COMPETE | PART 1
EVERY 8:00 x 4 SETS (Time)
500/400m Row
400m Run
8 DB Man Makers* (50/35)
*Man Maker = Burpee + Renegade Row + Cluster
(Score is Slowest Time)
GOAL: RPE 8 | Goal here is to push the Row and Run but consistently, they should feel uncomfortable. Find a pace you can move nonstop on the Man Makers. No more than 2 Sets to complete these.
COMPETE | PART 2
6 SETS (Time)
10y Sprints
-Rest 2:00 b/t Sets-
(Score is Shortest Time)
GOAL: RPE 9 | We’re just working on our start. Three point start (one hand on the ground). Focus on fast feet to get us moving. Jog out to slow yourself down EZ walk to recover but also keep us moving so we don’t get cold. First 2-3 Sets just focus on fast feet not all out sprint. Last 2-3 sets were going for a max effort start.