CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick one of the 3 movements today as your biggest focus. Hit that movement hard whether that means quick rest or unbroken attempts. Break up the other 2 movements in small quick sets to recover....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** *2nd Round perform Push Press **2rd Round perform Kip Swings Extended Warm-Up – All EMOM x...Read More

3 Tips to Crush Your CrossFit Open Workout 1. Prioritize a Good Night’s Sleep Don’t underestimate the power of quality sleep! When you’re well-rested, your body performs better, and your mind is sharper. Aim for 7-9 hours of sleep each night leading up to the Open. Create a consistent sleep routine by going to bed...Read More