Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3 SETS 3:00 Bike 2:00 Jump Rope 1:00 Burpees -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 6 | Get a sweat on! Each movement flows right into the next for with no rest until after the...Read More

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Group Run Into… AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Banded Pull Aparts 5 Banded Strict Press 10 Hollow Rocks Strength – All Shoulder Press (3×6 @ 21X1*) Tempo Strict Press (21X1) *Keep weight Moderate-Heavy across...Read More

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 PVC Pass Throughs 10 Broad Jumps 2 ROUNDS* 3 Hang High Pull 3 Hang Muscle Snatch 3 Hang Power...Read More