CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: None. GOAL: RPE 4-5| Keep the same pace/mile that you held last week. Here is the 40 minute run we have been building towards over this month. Last week was 30 minutes so it is a bit...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (10-6-2+*) (Score is Weight) *Week 5 of 10-6-2 Cycle. Goal is to meet or exceed your 2-Rep Heavy from 1/16 and try to hit it for a 3rd or 4th rep (2+). Next week back to 10-10-10. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 5/5...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GAME WARM-UP (4 MIN) ROWLING Into.. 2-3 ROUNDS (5 MIN CAP) :30 BIke @ Mod Hard Pace 6 Up-Downs + Alt. Shoulder Tap 6 Step-Ups + Slow Negative 6 Squat Jumps Workout – Performance Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 –...Read More