CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-9-7-7-5-5 Tempo Front Squat (40X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6. Finish with a tough set of 5, ideally heavier than what you finished with last week. And remember—the tempo is non-negotiable. Bodybuilding Metcon (Checkmark) 1.)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nothing fancy here we’ve seen this before. Push this workout hard. Everything should be unbroken and fast, see if you can beat any previous scores! COMPETE | PART 1 FOR QUALITY (No Measure) AMRAP x...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS (GENERAL WARM-UP) 12 Scap Push-Ups 6 Tempo Push-Ups (1111) 12 Alt Groiners 6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (BARBELL SPECIFIC WARM-UP) 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans Strength – All Power Clean (ON...Read More