Announcements CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Cal Bike (EZ PACE) 6 Alt. Samson Lunges 8 Scap Push-ups 10 Shoulder Taps Into… AMRAP x 4 MINUTES :30 Cal Bike (MOD PACE) 5 Scap Pull-Ups or Kip Swings 8 Ring Rows 10 Air Squats Workout – Performance...Read More

Announcements CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 EZ Row 10/10 Single Leg Hops 10 Alt. Lunge + Twist 10 Shoulder Taps Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 500m Row 12 PVC Passes...Read More

Announcements CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike* Option to perform before or after your workout. *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing. (No Measure)...Read More