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

3-4 SETS (Weight)

8 Seated Behind-the-Neck Barbell Strict Press (Moderate-Heavy)

-Rest :10-

Max Reps DB Push Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Strict Press)
GOAL: RPE 9 | If the range of motion for the behind-the-neck press is too uncomfortable, feel free to use DBs or sub for a conventional seated strict press with the barbell. After the strict press, burn it out with the lighter max set push press! The shoulder pump is so good on this piece.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-16 DB Lateral Raises (Moderate)

-Rest :30-

16-20 Seesaw Alternating DB Front Raise (Moderate)

-Rest 1:30 b/t Sets-

1.) 3 SETS

8-12 Close-Grip Bench Press (Moderate-Heavy)

-Rest 1:30-

Max Reps Close-Grip Chin -Up

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

12-15 DB Skull Crusher (Moderate)

-Rest 1:00-

8-12 Incline Supinated Grip DB Curl (Moderate)

-Rest :30-

Max Reps Banded (OR Cable Machine Rope) Curls

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Shoulders, arms, and more arms. Hitting the biceps from all different angles is one of my favorite things about this day of training. Enjoy.