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: Get uncomfortable on the Bike! Goal is 2 Sets tops on the KB. Fight and stay focused to go unbroken on the Jump Rope!

COMPETE | PART 1

Back Squat (6×5@82-84%)

(Score is Weight)

GOAL: RPE 7-8 | Shifting gears now. We are going to see a slight drop in in volume as percentages go up! Focus on speed out of the bottom of the squat, we want to feel explosive!

COMPETE | PART 2

6 SETS (Time)

20/16 Cal Ski

8 Shuttle Runs*

-Rest 1:00 b/t Sets-

*1 Rep = 25′ Down + Back

(Score is Slowest Set)
GOAL: RPE 7 | Just some engine work here. Focus is moving fast with consistency. We do not want to see drop off during sets so set a hard pace that you know you can repeat.