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: 1-2 Sets tops on the 20 T2B, UB on the set of 10. The run is to let our arms recover but don’t turn this into a slog so we can work on practicing T2B while breathing heavy. COMPETE | PART 1 FOR TIME* (Time) 50 Slam Ball Walking Lunges (30/20) 40 Slam Ball Ground to OH 30 Slam Ball Box Step Ups (20) 20 D-Ball Squats (150/100) 10 D-Ball Over Shoulder *Slam Ball cannot be held below...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) DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’ Long Skips Into… 100m Run 50’ Right Side Shuffle + 50’ Left Side Shuffle 50’ Right Side Karaoke + 50’ Left Side Karaoke 50’ Bear Crawl + 50’ Crab Walk Quick Rest Then Complete… SPECIFIC WARM-UP 2-3 SETS 10 Jumping Jack Toe Touches 10...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 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...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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is a 1:00/round. UB on the Thrusters and quick on the transitions! COMPETE | PART 1 FOR TIME (Time) 3 ROUNDS 5 Deadlift (275/185) 7 Box Jump Overs (30/24) -Rest 1:00- 3 ROUNDS 7 Box Jump Overs (30/24) 5 Deadlift (275/185) (Score is Total Time)GOAL: RPE 8 | Going up one way then switching it around. Goal is to keep moving fast. The 1 minute in between is to get a slight mental reset and then sprint...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) MOBILITY WARM-UP (Optional) 4/4 Adductor Rock Back 4 Yoga Push-Ups 1:00 Squat Hold 8 Slow Alt. Samson Lunges 8 Slow Squat Therapy Reps Then Complete… 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell Front Squats 8 Ring Rows or 4-8 Strict Pull-Ups 8 Barbell Push Press (Slow Lower) 8 Burpees Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete...Read more