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...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: 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)...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) :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 2-3 ROUNDS (Time Permitting) :30 Double Under practice :20 Hard Bike Effort* 10 Alt. Deadbugs 5/5 KB Crossbody KB RDL Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 40/30 Cal Bike 40 Russian KB Swings (70/53) 80 Double Unders (Score is Rounds + Reps) KG KB: (32/24) Workout – Fitness AMRAP...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 Bench Press (6 SETS 4 Tempo Bench Press (20X0)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. Second week of the 6x4s. Next week, the rep scheme changes again. For now, focus on building from what you used last week. Bodybuilding Metcon (Checkmark) 1.) 1 SET 10-12 Slight Incline DB Bench Press (Heavy) -Rest 3:00- 25* Slight Incline DB Bench Press (Heavy) *The goal here is to establish your weight for this piece with a heavy set of 10-12 reps. This should take...Read more

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