Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Consider GHD and opt for the (70/53) KB. Aim for unbroken!

COMPETE | PART 1

Back Squat (3×10@70%)

(Score is Weight)

GOAL: RPE 7 | Weights going up! Continue to keep the focus on finding the rhythm. Be smart about building up we do not want to make too many jumps. one set of 10 at 40% one set of 10 at 60% and then you’re at your 70%.

COMPETE | PART 2

FOR TIME (Time)

50 Burpee Pull-Ups

(Score is Time)
GOAL: RPE 8 | Smooth steady pace. Goal is to stay consistent with how long it takes to perform 10 reps at a time. Last 10 reps give it a final push to sprint to the end.