NCFIT

NCFIT Collective × Mayhem delivers world-class affiliate programming and coach development—giving gym owners more variety, more structure, and more ways to challenge and retain members 🚀

Enroll by January 5 to get early access to the Mayhem Affiliate partnership programming for $129/month, plus January free.
Offer valid for new affiliates and returning affiliates who have not been active in the past 90 days.

👉 Learn more at nc.fit/programming

NCFIT WORKOUT (12/4/2025)

AMRAP x 8 MINUTES
28 Double Unders or 50 Single Unders
7 Shoulder to Overhead (155/105)|(115/75)

Heavy barbell is the priority today 🔥

Make sure athletes adjust their calories or Box Jump Overs so they finish the cycle with at least 2:00 to work on Squat Cleans.

Encourage them to challenge the weight, set up with intention, and catch fast in the full squat. Aiming for one rep every :20 keeps the stimulus right — and they should finish each set with :45–1:00 of rest to stay consistent.

WORKOUT TYPE → EFFORT 🔥 RPE → 7 (Moderate–High loading, pace, and feel.)

EFFORT workouts are all about finding and holding a pace you can sustain from start to finish. The “right” pace depends on the length, loading, and volume — it should feel challenging but controlled.

When an EFFORT workout shows up, coach athletes to settle into their own sustainable rhythm that aligns with the intended stimulus.

PERFORMANCE v. FITNESS CONSIDERATIONS 💥

A few key differences between the tracks today: fewer calories on the bike and shorter ranges of motion on both the barbell and the gymnastics. Fitness athletes may feel less shoulder fatigue as they move through the workout and might even finish a little faster thanks to the reduced volume. 💪

Different paths, same goal — keep athletes moving well and feeling confident.

HAPPY THANKSGIVING YOU FIT TURKEYS! Get a little training in and eat a lotta good food, with even better company. 🦃🤝

Tomorrow we kick off the Thanksgiving festivities with TURDUCKEN 🦃 Comment your favorite Thanksgiving food 👀

It’s not the workout that keeps people committed. It’s the experience. The first impression.

Make it a great one.

MOVEMENT ADJUSTMENTS 💪

Today’s workout is all about moving with intention — meet your athletes where they are and choose the right version to keep the intensity and flow high.

WALL WALK
➡️ Half Wall Walk – mod skill
➡️ Plank Walk Outs – beg skill
➡️ :45 Plate Overhead Hold or Alt. Plank Shoulder Taps – injury

BIKE
➡️ :30 Cardio

ALT. DB SN**CH
➡️ Alt. DB Hang Sn**ch – mod skill
➡️ 6/6 DB Sn**ch (no alternating) – beg skill
➡️ Alt. DB Clean / Glute Bridge-Ups / Box Jumps – injury

Coach focus: Maintain movement quality, control transitions, and preserve the workout’s intended stimulus for every athlete.

GOAL SCORES FOR TODAY

We’re looking for athletes to move with purpose and maintain intensity across both movements.

✅ Top Performers: ~6:00 with unbroken hang power cleans and fast, efficient box jump overs
✅ Most Athletes: 7:00–8:00, breaking hang power cleans into 1–2 sets while keeping a steady rhythm on the box

Today’s focus: smooth transitions, tight barbell cycling, and consistent pacing. Remind athletes that efficiency and control are what make speed possible.

For more daily programming, detailed coaching notes, and video briefs that help your team crush every class — join NCFIT Affiliate Programming.

WHAT YOU GET FOR YOUR GYM
✔️ 4 Different Programs // 365 Days a Year
✔️ CrossFit for Group Classes (includes multiple levels!)
✔️ Workouts that Keep Athletes Motivated
✔️ Daily Coach Development & Class Plans
✔️ Downloaded Directly into Your System

RPE = Rate of Perceived Exertion 💪

It’s how we measure how hard you’re pushing during a workout — or how heavy a lift feels relative to your fitness level. The key word? You. RPE is completely personal.

We use a 1–10 scale to guide every workout:
1️⃣ = 10% effort (easy)
5️⃣ = 50% effort (moderate)
🔟 = 100% effort (max)

You’ll see RPE assigned in every NCFIT workout — for both strength and conditioning. It’s there to help you hit the intended intensity, manage effort, and train smarter over time.

WHAT YOU GET FOR YOUR GYM
✔️ 4 Different Programs // 365 Days a Year
✔️ CrossFit for Group Classes (includes multiple levels!)
✔️ Workouts that Keep Athletes Motivated
✔️ Daily Coach Development & Class Plans
✔️ Downloaded Directly into Your System

Any Hero workout is grueling, but Chad stands above the rest.

The goal today is simple — keep moving and stay tough, both mentally and physically. Choose a rep range that lets you grind through big chunks without losing form or needing long breaks.

Our annual Veterans Day Hero Workout is about more than fitness. It’s a reminder of sacrifice, service, and what it means to push through when it gets hard. That’s why we do it — to honor those who have served.

This one’s long. Stay focused, track your reps, manage your breaks, and see how far you can make it.