Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Groiner + Twist 10 Elbow Punches 5 OH Press 5 Front Squats Compete Thruster (3×5* Thruster (From...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand Over Hand Ring Rows (switch hands @ 5 reps) Into… 2 ROUNDS 2 25’ Run + 25’ Back Pedal 4 Up-Downs 6/6 S.A. Ring Rows 8 Strict Knee Raises Skill –...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Slight Incline DB Bench Press -Rest 1:30- 8-12 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | We are on week 4 of 6 building with this push/pull combo. The goal here is to squeeze out an...Read More