Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (3×7*) *’No Touch’ Sumo Deadlift (1111) All sets at Mod-Light. Barbell starts and ends each rep off the floor at midshin. Barbell should only touch the ground after the set of 7 is complete. (Score is Weight)...Read More

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 12 Med Ball Ground to OH 10 PVC Pass Through 8 Alt. Groiners Into… 1-2 ROUNDS 5 PVC Snatch Deadlift 5 PVC High Hang Muscle Snatch 5 Med Ball Thruster → 5 Wall...Read More

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 False Grip Ring Rows 4 Small Ring Kips 3 Kipping Ring Pull-Ups Compete Metcon (No Measure) EMOM x 12 MINUTES 2-4 RMU (No Measure)...Read More