Announcements

Hey everyone!

Just a friendly reminder that starting this Thursday and for the next 5 weeks, our 6pm class will be replaced by our Teens Camp. After these 5 weeks, we’ll be back to our regular 6pm class schedule.

Thanks for your understanding and support!

See you at the gym, Ponce

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: 1-2 Sets tops on the 20 T2B, UB on the set of 10. The run is to let our arms recover but don’t turn this into a slog so we can work on practicing T2B while breathing heavy.

COMPETE | PART 1

FOR TIME* (Time)

50 Slam Ball Walking Lunges (30/20)

40 Slam Ball Ground to OH

30 Slam Ball Box Step Ups (20)

20 D-Ball Squats (150/100)

10 D-Ball Over Shoulder

*Slam Ball cannot be held below the chest height for the Lunges or Step Ups.

(Score is Time)
GOAL: RPE 8 | Time to go BALL-istic! We’re moving with Slam Ball. Goal is to fatigue the body and then hit the D-Ball at the end under all that fatigue

COMPETE | PART 2

3 SETS (Time)

1000m Row

-Rest 3:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Focus here is technique. We want to see consistent strokes and fluid motion from start to finish. Full rest b/t sets to recover. We should be able to stay consistent each round.