CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The goal is to keep going heavier this week than what you used last week. That might be a tiny jump, and that is ok. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max Set Ring Rows 4.) 3 SETS 15-20 DB (Or Cable) Chest Flys (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | There is a lot packed into...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

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 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