CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-9-7-7-5-5 Tempo Sumo Deadlift (30X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6 as we build to a 5rm test on this lift. Don’t rush the tempo here, and focus on quality movement, even as you build...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick the strategy that’s going to keep you moving. If you’re a big gymnastics ninja you can def play with front loading your Ring Muscle Ups because you can push Wall Balls and Rowing much...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 10/8 Cal Row 4 Push-Ups 6 Ring Rows 8 Air Squats Into… 2 ROUNDS 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Scap Pull-Ups 5 Kip Swings :10 Top Ring Hold* :10 Bottom Ring Hold** *Sub for 10...Read More