Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row @Easy(EZ) pace GOAL: RPE 8 | Pick a Calorie goal and Cindy rep scheme you can sustain for the whole 40...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-10-10*) *Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep. (Score is Weight) Week...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS :20 Single Unders* 8 Good Mornings :20 Tall Jump Single Unders 8 Ring Rows 8 Scap Pull-Ups** *Complete Single Single Double Unders RND 2+3* **Complete 5-7 Kip Swings RND...Read More