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Crossfit RXD – NC FLEX

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Functional Strength

Metcon (No Measure)

4 SETS

8/8 Barbell Reverse Lunges

10-15 Wide Grip Pull-Ups

*Heavy for all 4 Sets of lunges. Athlete choice for front or back rack for lunges. If you want an extra challenge, add a light DB for your pull-ups.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Lower push + Upper pull. Go heavy on the lunges but something you know you can do perfectly…no slop! For the wide grippers, we’ve been dosing these a lot lately…if you feel like adding a little bit extra, add a light DB between you legs.

Bodybuilding

Metcon (No Measure)

FOR QUALITY*

25 Strict Burpees

1:30 KB Goblet Hold (Mod-Heavy)

50 KB Horn Taps

100 Russian KB Swings (Mod-Heavy)

50 KB Horn Curls (Mod-Heavy)

100 KB Romanian DL (Mod-Heavy)

50 KB Horn Curls (Mod-Heavy)

50 KB Horn Taps

1:30 KB Goblet Hold (Mod-Heavy)

25 Strict Burpees

*Complete in order. Break up as needed to complete the movements but try to come back to the KB quickly. Minimal rest b/t movements.
GOAL: Chipper style! Complete in order, break up as needed. For the strict Burpee…step down into plank, push-up, step-up to standing, and jump. Horn Taps are in an elbow plank and reaching to the KB about an arm’s length in front of you…L + R = 1 Rep.

Mixed Conditioning

Metcon (No Measure)

3 SETS

7:00

Run, Bike, or Row*

Set 1 – Easy Effort

Set 2 – Moderate

Set 3 – Moderate+

-Rest 2:00 b/t Sets-