Effort Over Everything
NCFIT Workout.
CrossFit Done Right.
NCFIT Training Programs
NCFIT Workout
The NCFIT Workout (NCFIT) is an all-encompassing strength and conditioning program perfect for athletes at all levels, from advanced to beginner.
One Program.
Two Levels.
Both versions can be adjusted up or down to suit the needs of any athlete. Whatever your goals are, the NCFIT workout will get you there.
NCFIT WOrkout:
Performance
The Performance version of the NCFIT Workout allows athletes to test themselves against higher complexity movements and heavier weights.
NCFIT WOrkout:
Fitness
The Fitness version of NCFIT provides a more approachable version of the workout with moderate skills and moderate weights.
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CrossFit. Nutrition. Accountability. Results.
Rate of Perceived Exertion
(RPE)
Rate of Perceived Exertion
Each workout has a prescribed Rate of Perceived Exertion (RPE) to make sure you get exactly what you need out of your training that day.
Some days will be RPE 9s or 10s. Some days will be RPE 5s or 6s. But every day will be a day you make progress toward your goals.
WORKOUT
Types
Each workout you do at NCFIT will fall into one of the five workout types below, guaranteeing you a well-rounded workout program that delivers results while keeping things fresh and keeping you injury-free.
EFFORT
Designed to be performed at a pace that the athlete can sustain across the entire workout. Pace relative to length, loading, and volume. Most typically in the high to moderate intensity range.
SPRINT
Designed to be performed at max intensity, usually short, fast-paced, and intense. No long rests or too many breaks. For experienced athletes, go at a fast pace to keep moving throughout.
GRIND
Designed to test physical, mental, and emotional grit. Typically long and tough, and should challenge the athlete mentally as well as physically.
HEAVY
Designed around heavier loading and weightlifting. Focuses on time under tension and moving heavy weights with sound mechanics. Adjust weights to be "heavy" relative to the athlete.
QUALITY
Prioritizes intentional movement, skill development, and recovery. Less concerned with score and more focused on movement quality.