Welcome to NCFIT NCFIT is a fitness community putting in the EFFORT to live a free and full life.

Operating as usual


🚀 Elevate your coaching game and deliver today’s NCFIT Workout with expert tips from our NCFIT Collective Session Plans!



1 Power Clean + 1 Hang Power Clean (Start light-moderate, build to moderate-heavy).

👨‍🏫 FOCUS ON TEACHING: With a more relaxed timeline today, dive deep into the mechanics of the Hang Power and Power Clean. Utilize this opportunity to enhance your warm-up and cool-down to better prepare and rehab your athletes.


Set 1: 6 reps Hang Power Clean
Set 2: 3 reps Muscle Clean
Set 3: 3 reps Power Clean
Set 4: 1 rep full complex


50 Double Unders
5 Hang Power Cleans (155/105 lbs)


75 Single Unders
5 Hang Power Cleans (115/75 lbs)

🎯 PRIMARY WORKOUT GOAL: Choose challenging yet manageable weights and aim for nearly unbroken sets. Your jump rope rounds should be swift, aiming for completion in 1:00 or less!

Fuel your coaching success with daily insights like these and ensure every session is a knockout. Ready to elevate your game? Click the link in our bio to join the NCFIT Collective and kick off the new month!

Photos from NCFIT's post 05/27/2024

Drop a comment and let us know how you’re getting it done today - HAPPY MEMORIAL DAY! 🇺🇸💪


With Memorial Day Murph right around the corner, remember: the prep is done. 🇺🇸

🚫 Take it easy this weekend. No crazy antics Saturday or Sunday. Keep it cool, and let your body rest and reset.

🔊 Listen to your body! If you’re tapering for Murph, use today to flush out and prime yourself for Monday’s challenge. Feel ready, feel strong.

💬 How are you feeling about Murph? Drop a comment below with your goals for this year or any last-minute tips you might have!


🧘‍♂️ Don’t skip today’s cool down, especially if you’re gearing up for Murph in a few days! Take those extra minutes to reset and recover.

Triceps (barbell on rig)
Hamstrings (barbell on rig)

Your future self will thank you for taking the time to treat your muscles right! 💪


🌟 Friday Hero WOD - THE CHIEF! 🌟

Today, we’re looking for non-stop action and a strong push through that very last round.

TOP-PERFORMERS → 26-30+ Total Rounds
✔️Unbroken Power Cleans
✔️Unbroken Push-Ups
✔️Fast Air Squats
MOST ATHLETES → 18-22+ Total Rounds
✔️Quick Singles on the Power Cleans
✔️1-2 Sets on the Push-Ups
✔️Smooth Air Squats

Like all hero workouts, it’s time to put your head down and power through. 💪


🔥 Who’s gearing up for Murph this year?! Let us know in the comments and make sure to tackle this Murph Prep extra credit to boost your readiness!

🏃‍♂️ 800m Run

👊 Athlete’s Choice (Pick ONE):


10 Pull-Ups
20 Push-Ups
30 Air Squats


5 Pull-Ups
10 Push-Ups
15 Air Squats

🏃‍♀️ Finish strong with another 800m Run

Photos from NCFIT's post 05/12/2024

🌸 Mom called—she wants to hit today’s workout with you! Happy Mother’s Day to all the incredible mamas out there keeping the world spinning. Let’s celebrate strength, resilience, and love at the gym today! 💪❤️


🏆 Huge shoutout to Coach Liz and Coach Margaux for taking FIRST place at CrossFit Surf City’s Spring Fling competition! 🎉 Join us in giving them a big, well-deserved congratulations—be sure to give them a fist bump next time you see them at the gym!


Head over to THE INTRO podcast and tune in to Episode 162, where MDV, James, and Max tackle the Quarterfinals penalty drama and discuss whether CrossFit is stunting its own growth. 🎙️💥

Grab your headphones and listen now! New episodes every Tuesday on Apple Podcasts & Spotify. Link in bio.

Photos from NCFIT's post 05/03/2024

Leave two emojis to describe how you felt before and after DEATH ROW 🏴‍☠️


What would happen if your coach banned extra gear for a day?😱 Would it force you to slow down a little? ...would that be such a bad thing?😳

Ep. 161: The One About CF Quarterfinals, Specialty Classes, & Yucking Someone’s Yum is definitely a thought-provoking one and it’s live NOW wherever you get your podcasts!🎧

THE INTRO: An (Unfiltered) Fitness Podcast with 😎 😍 & 😵

‎The Intro with MDV: Ep. 124 - The One Where James Quits the Podcast on Apple Podcasts 07/18/2023

"As an adult you have license over what you’re going to put into your body.

You’re the one who goes to the store.
You’re the person who spends the money.
You’re the person who puts it in the fridge.
You’re the person who opens the fridge.
You’re the person who puts the food into your mouth…

It just comes down to discipline."

‎The Intro with MDV: Ep. 124 - The One Where James Quits the Podcast on Apple Podcasts ‎Show The Intro with MDV, Ep Ep. 124 - The One Where James Quits the Podcast - Jul 18, 2023

‎Effort Over Everything with Jason Khalipa: Castro Is Back! Guest Host Adrian Conway on Apple Podcasts 06/29/2023

This week on the Effort Over Everything Podcast:

[0:00] Guest Host Adrian Conway
[1:30] Comparing Semi-Finals Events
[3:48] NOBULL didn't have a booth
[6:48] Running a business is expensive!
[9:00] Does the CrossFit Games have too many divisions?
[13:58] Justin Bergh's out, Dave Castro's in
[32:40] Lessons from being on a CrossFit Games Team
[50:00] YETI Question Of The Week: How many days a week do you train? Are you worried about overdoing it?

Thanks for listening to Episode 338!

‎Effort Over Everything with Jason Khalipa: Castro Is Back! Guest Host Adrian Conway on Apple Podcasts ‎Show Effort Over Everything with Jason Khalipa, Ep Castro Is Back! Guest Host Adrian Conway - Jun 29, 2023

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Videos (show all)

Assault Bike tips with Coach Margaux
"Just A Coach" (Ep. 145, THE INTRO: An (Unfiltered) Fitness Podcast)
Drop a comment if you know first hand what a CD burner looks like... (Ep. 140, THE INTRO: An (Unfiltered) Fitness Podcas...
Exercise is an INSTANT mood boost! (Ep. 140, THE INTRO: An (Unfiltered) Fitness Podcast)
What makes a FUN workout program? (Ep. 139, The INTRO: An (Unfiltered) Fitness Podcast)
DECEPTICON (Ep. 139, The INTRO: An (Unfiltered) Fitness Podcast)
Good Mornings for Deadlifts! Whether you're a seasoned lifter or you've never touched a barbell, our coaches have got yo...
The NCFIT Collective does the common uncommonly well.
(Ep. 137, THE INTRO: An (Unfiltered) Fitness Podcast)
(Ep. 137, THE INTRO: An (Unfiltered) Fitness Podcast)





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