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 – NC FLEX

Strength

Bench Press (6 SETS
4 Tempo Bench Press (20X0))

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. Second week of the 6x4s. Next week, the rep scheme changes again. For now, focus on building from what you used last week.

Bodybuilding

Metcon (Checkmark)

1.) 1 SET

10-12 Slight Incline DB Bench Press (Heavy)

-Rest 3:00-

25* Slight Incline DB Bench Press (Heavy)

*The goal here is to establish your weight for this piece with a heavy set of 10-12 reps. This should take you pretty close to a 10RM effort. After you rest the 3:00, your goal is to now complete 25 additional reps with the same weight in as few sets as possible. You can only rest for 15 seconds between these sets.

(No Measure)

2.) 2-3 SETS

Max Reps Tempo Bar Dips (30X0)

-Rest 1:30-

12-15/12-15 Single Arm DB Row (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-15 DB Twist Press (Moderate)

-Rest 1:00-

Max Reps Banded (Or Cable) Straight Arm Lat Pulldown

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Now that you have already done this once, you should have a better idea of what weight to use on the 10-25 set. Remember, the goal is to have to grind through those 25 reps. Enjoy!