proven worldwide.


_a focused approach

NC Compete is a competitive programming track designed by a team of current and former competitors at NCFIT. NC Compete pays homage to NCFIT’s rich history of success in the sport of fitness while paving the way forward for a new breed of competitor. Our goal is simple: provide our athletes the foundation and specific tools they need to succeed in competition, while simultaneously grow a strong community of like-minded athletes eager to better themselves physically, mentally, and emotionally. NC Compete targets athletes interested in competing in local competitions, the Open, and Regionals. We develop well-rounded, competition ready athletes through carefully planned programming, aerobic fine tuning, strength & skill development, and bias work meant to specifically target weaknesses.


the philosophy


The five pillars of NC Compete

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develop capacity for work

First and foremost we will aim to develop an efficient, high output engine — your capacity for work, pace and sustain must be top-notch to be a successful competitor

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We will next develop strength smartly to compliment your engine — you must have the ability move loads when both when fresh and under duress.

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tailored bais work

Our programming will also involve progression and individual biases to ensure continuous growth and systematic elimination of weaknesses

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maximum recoverable volume

Each athlete is responsible for finding their own maximum recoverable volume, MRV, (properly balancing training and recovery) and develop a keen awareness of body and mind. 

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establish mechanics & technique

The mechanics and technique of all movement must be sharply refined for maximum efficiency — if you don’t have a skill or you move poorly, you need to develop it or it will expose you


is nc compete for me?


NC Compete is intended for individuals interested in competing in the sport of fitness at a Local or Regional level. In the competitive environment, the demands on your body and time will necessarily be higher. However, this does not mean that only the most elite can participate. Before entering NC Compete, you must first have a firm understanding of your goals and what you can handle physically, mentally, and emotionally. This is essential to your success and will help ensure you reach your goals as efficiently and effectively as possible. Make sure you touch base with a coach about adding additional work to your daily routine.


core outline & best practices


3 sections. 5 days a week.

NC Compete is comprised of 3 parts: A, B,C.
The baseline of NC Compete is our NC60 program with additional scopes impletented.

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single assignment

Aerobic or Anaerobic work

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single assignment

Metcon, Monostructural, Strength, or combination (NC60)

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athlete's choice - bias work

Gymnastic, Strength, or Conditioning bias



training schedule

NC Compete programming consists of training 5x/week (M, Tu, W, F, Sa). Thursday and Sunday are prescribed rest or active recovery days. If an athlete needs to train on a prescribed rest day, rest as needed and complete a five day training regimen. In this case, the athlete has the option to do the NC60 workout with class for that given day or make-up the missed day during open gym hours.


breakdown of bias work

Daily bias work will be included to help eliminate any weaknesses in your arsenal. Athletes should choose bias work specific to their own areas of weakness and strength. A single bias should be followed for a period no shorter than 3-6 weeks then reevaluate.


priority of completion

If an athlete can only do one part, Part B should be completed. If an athlete can only do two parts, Part A and Part B should be completed. Athletes may complete the daily prescription in any order while adhering to the priorities; however, the ideal order of completion is A, B, C.



NC Compete sessions will be held for local athletes on Saturday’s at 11am at NCFIT.RWC and NCFIT.SC respectively. Times have yet to be determined. You must be a current NCFIT member to attend these sessions.



Local athletes are highly encouraged to complete Part B during normal class times — the value and benefit of training in the group environment are essential to your success in NC Compete.
Parts A and C should be completed in the athlete’s own time whether during open gym hours or otherwise.