Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) OPTIONAL WU MOBILITY (4:00 CAP) 1 ROUND 5 Cat Cows 5/5 Moose Antlers 8 Alt. Lunge + PVC Pass Thrus 8 Behind the Neck PVC Strict Press 8 PVC Good Mornings GENERAL WARM-UP AMRAP...Read More

Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 Wrist Circles* 20 Shoulder Taps 10 Hollow Rocks *Hands on the Ground, 10 circles clockwise, then 10 circles counter clockwise...Read More

Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS* 4 Power Cleans + 3 Hang Power Cleans + 2 Shoulder to Overhead -Rest as Needed b/t Sets- *Use the same Moderate weight for all 5 sets. Warm-up prior with lighter...Read More