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

4 SETS (Weight)

12-16 DB RDLS (Heavy)

-Rest :30-

8-12 Sumo Stance DB RDLs (Moderate)

-Rest :30-

20 KB Glute Bridge (Light-Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Heavy RDLs)
GOAL: RPE 9 | Big hinge and glute day from Week 2 is back. Embrace the burn on the glute bridges and really squeeze at the top of every rep.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

16-20 Goblet Curtsy Lunge (Moderate)

-Rest 1:30-

12/12 Glute Dominant Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) EMOM x 16 Minutes

MIN 1 – 20/15 Cal Row

MIN 2 – 12+ Box Jumps (24/20)

MIN 3 – 8+/8+ Single-arm Russian KBS (53/35)

MIN 4 – REST

(No Measure)
GOAL: RPE 9 | We did this in Week 2. The goal this week is to add 1 or 2 additional reps to the box jumps and the single-arm swings. Can you still complete the EMOM? This should have been tough the last time you did it. This week, it should feel even tougher.