CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpee Pull-Ups on this one. Pretty simple today, just keep moving. Set whatever pace will allow for essentially non stop movement for the entire 18 minutes. COMPETE | PART 1 FOR TIME (Time) 100 Cal Bike (Score is Time)GOAL: RPE 10 | Test time is here! Warm-up* to prep for this should be 3-4 Sets of :05-:10 sprints and hold with an easy 1:00 slow down and then a complete rest for 2 minute rest between sets. Get off the bike each time to hit some quad/hip flexor stretches. This is to touch on the speed we want to see during the workout. Goal is to have a plan for the entire 100 cals. STRATEGY: Hard pace to start, ease into your workout pace, pick up the pace for...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 30 Mountain Climbers 20 Shoulder Taps + 10 Scap Push-Ups 10 Scap Pull Ups :30 Single DB Gun Hold Into… 1 ROUND 20 Arm Crossing Jumping Jacks 10 Up-Downs 20 Shoulder Taps + 10 Scap Push-Ups 10 Kip Swings :30 Single DB Gun Hold Into… 1 ROUND (Time Permitting) 10 Slow Single DB Bicep Curls 10 Strict Sit-Ups 10 Up-Down to Target Workout – Performance AMRAP x 18 MINUTES (AMRAP – Reps) 5-10-15-and so on… Up-Down Pull-Ups 10-15-20-and so on… Sit-Ups (Score is Total Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Reps) 5-10-15-and so on… Up-Down Jumping Pull-Up 10-15-20-and so on… Sit-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 7 Bottom to Half Empty BB Curls 7 Top to Half Empty BB Curls 7 Full Empty...Read more

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 REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

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 REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

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 – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Slow Good Mornings (Body or Barbell) 10/10 Single Leg Glute Bridge 6/6 Split Squats 10 Scap Push-Up Into… 2 ROUNDS 10 Barbell RDL 10 Box Step-Ups 5 Push-Up to Pike Into… 1 ROUND 10 Slow Barbell Deadlift 10 Box Jumps 3 Kick-Up to Wall with :10 Hold* *Option for :15-:20 Pike Hold Strength – All EMOM x 10 MINUTES (Weight) MIN 1 – 5 Deadlifts* MIN 2 – 3-5 Strict Presses** *Start Light and up to and past Workout Weight. **Strict Pressing Options… DB Strict...Read more