Announcements AUGUST FOCUS CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) SOLO WARM-UP OPTION 2 ROUNDS 1:00 Bike 8 Up-Downs w/ :01 Pause in Plank 8 Alt. Lunges :20/:20 DB Suitcase Hold Into… 1-2 ROUNDS (Time Permitting) :30 Bike 6 Quick Up-Downs 6 DB Goblet Alt. Lunges :20 DB Farmers Hold OR… PARTNER...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 1:00 Row 10 Lunges 5 Feet Elevated Pike Push-Ups* 5 Hang Muscle Snatches *Feet elevated on box Compete Metcon (Time) 3 ROUNDS FOR TIME 15/12 Cal Row 20 Box Jump Overs 15...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (6-8-10-Max Reps*) *Start Heavier and lower the weight until you have a moderate weight on the bar for your max reps. Should be in the 15+ range. (Score is Weight) GOAL: RPE 8 | We don’t often lift like this but see what it...Read More