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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)


KB Goblet Standing Pull-Over (Heavy)*

*Start in gun hold then pass KB over head to behind back position, return to front.

-Rest Quickly b/t Sets-


KB Narrow Stance Goblet Squats (Heavy)

-Rest Quickly b/t Sets-


KB Full Swing (Heavy)

-Rest Quickly b/t Sets-


30 Reps Single KB Glute Bridge-Ups (Heels elevated optional)

-Rest Quickly b/t Sets-
GOAL: RPE 6-7 | This is the main piece for the day…lots of work up front then a repeat of the very FIRST workout we ever launched through NCFLEX. We are working with a heavy odd object for all our movements today. The goal is to have these movements challenge you with both volume and the type of object. Don’t hate me for the sneaky arm pump that you’re gonna get from the KB Goblet Squats.


Metcon (No Measure)


50 DB Bent Over Rows

50 DB Slides**

50 DB Strict Press

50 Weighted Sit-Ups

50 Single DB Floor Press

*Moderate for all movements. Perform each with a controlled lower.

**L+R = 1-Rep
GOAL: Control, control, control. Feel every rep with the mind muscle connection. For the Weighted Sit-Ups, do not allow the DB to roll forward down the body. Remember this one BTW? The very first NCFLEX workout. GAIN TRAIN.

Mixed Conditioning

Metcon (No Measure)


:30 OFF / :10 OFF

*Rest an Additional Minute after each 5th Set.

5 Sets – Burpees

5 Sets – Jumping Lunges or Squats

5 Sets – Double Unders

5 Sets – Bike Sprint