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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)


Push Press*

*Start Moderate, Build to Heavy, Come Back Down to Moderate.

**Superset each set with 20 Slow Tuck-Ups and 30 Banded Face Pulls.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Building to a heavy 6-rep (heaviest of the day) then coming back down a little for your second set of 8-10. Not looking for BLAZING speed on the push press but feeling the push from the lower body into a powerful drive overhead. If you want an extra challenge…add that slow lower thoughhhh!


Metcon (No Measure)


10 DB Chest Fly (Mod-Heavy)

Immediately Into…

Max Reps Plate Bench Press (AHAP)*

*:01 Pause at top of each rep. Use a heavy single plate.

-Rest as Needed b/t Sets-


20 Slow Bar or Bench Dips

Immediately Into…

10/10 Tricep Kickback (Mod-Light)*

*Show control at the end of each rep with a definite flex in the tricep.

-Rest as Needed b/t Sets-

2-3 SETS

30 DB Weighted Crunches (Slow & Heavy)

30 Russian Twist (Slow & Light)

-Rest as needed b/t Sets-
GOAL: Chest-Tris-Abs after yesterday’s back and backside blast. For the kickbacks, really look to feel and flex the tris and the end of the ROM. For the Ab portion today, I want you to break-up the crunches in sets of 10…that slow, that heavy folks!

Mixed Conditioning

Metcon (No Measure)


20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.