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)
1 ROUND (MOBILITY PREP)
6 Slow BB Jefferson Curls
6 Groiners + ½ Split
6 Slow Cat/Cow
into…
2 ROUNDS
1:00 Bike*
6/6 Single Leg RDL**
12 Alt. Deadbugs
12 BW Good Mornings**
*2nd Round: Workout Pace
**2nd Round: Use empty barbell
Strength – All
Deadlift (3×5*)
*Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight.
(Score is Weight)
Workout of the Week – Performance
“THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5 Deadlifts (315/205)
15/12 Cal Bike
(Score is Rounds + Reps)
KG BB: (143/93)
Workout of the Week – Fitness
“THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5 Deadlifts (205/145)
12/10 Cal Bike
(Score is Rounds + Reps)
KG BB: (93/65)
Optional Cool Down – All
5-10 MIN YOGA FLOW… (No Measure)
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)