CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7×3*) *Heavy loading for all 7 Sets. No pause…but clear depth and full stand at the top. GOAL: RPE 9 | Same protocol as yesterday but this time with the bar on our backs. If you are feeling froggy, add a :01 pause at...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:35 ON / :25 OFF) MIN 1 – WB Air Squats / WB Shots MIN 2 – Inchworms + Push-Ups MIN 3 – Pike to Updog MIN 4 – BB Strict Press / Push Press Strength – All EMOM x 6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 5/5 DB RDL 10 Plank DB Taps 5 Hanging Knee Raises” Compete Metcon (Time) FOR TIME 3 ROUNDS 10 DB Deadlift (50/35) 10 GHD Sit-Ups -Rest 1:00- 3 ROUNDS 10 Alt. DB...Read More