CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5 SETS  5 Tempo Back Squats (30X0)) -Rest As Needed b/t Sets- GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. We are looking for solid mechanics, impeccable tempo, and no bouncing out of...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 6 Up-Downs 6 Ring Rows 6 V-Ups Compete FOR TIME (Time) 5 ROUNDS 15/12 Cal Bike 12 Burpee Pull-Ups 9 Toes to Bar Immediately Into… 100ft Handstand...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS* Knee Hug March Lunge to Groiner Toy Soldiers Walk on Heels Karaoke Butt Kickers High Knees Into… 2-3 ROUNDS 200m Run 10 Alt. Walking Lunges 10 Sit-Ups *Perform the drills 25ft out and jog back. Workout – All EVERY 7:00 x 4 SETS...Read More