Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS Row (EZ–>Mod–>Hard) 3 Strict Pause Pull-Ups* 10 Alt. Lunges** *Pause :02 at the Top of the...Read More

Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTE BIKE MIN 1 – :25 Arms Only + :25 Legs Only MIN 2 – :45 EZ Pace (45-50 RPM) MIN 3 – :45 Mod Pace...Read More

Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (6-6-6*) (Score is Weight) *Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2. GOAL: RPE 8 Bodybuilding Metcon (Checkmark) 1. 3 SETS 7...Read More