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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)


Back Squat*

*Start Mod-Heavy & Build to Heavy Set of 3. Warm-up as needed prior.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 3RM.


Metcon (No Measure)



Pull-Ups (Any Variety)

Heavy DB Hack Squat

Heavy DB Glute Bridge Up

*Complete 15 of each, 12 of each, then 9 of each. Then rest & Repeat.

-Rest as Needed b/t Sets-


12-15 EZ Bar Curls (Mod)

12-15 Ab Wheel Rollouts

-Rest as Needed b/t Sets-

2-3 SETS

2:00 Ring FLR*

*Running 2:00 Clock…accumulate as much time in hold as you can.

-Rest 1:00 b/t Sets-
GOAL: For the DB Hack Squat, slide up and down wall with Heavy DB in the Front Rack. For the GBU…add an extra :01 or :02 pause at the top really squeezing the glutes. Goal of the FLR is to fail a little today. If 2:00 is easy, bump the time up to 3:00.

Mixed Conditioning

Metcon (No Measure)


Row or Run

-Rest Double the Time of Each Effort-

*If you are using a bike, 20cal or 600m.