CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5-5-3-3 Tempo Back Squats (30X0) ) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Again, don’t be afraid to go heavy here. We are NOT maxing out, but we do want to finish with a TOUGH set of three so that...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the squats, 2-3 quick sets on the Pistols. Don’t sleep on the Bike, we need to be able to keep pushing here, aiming for 2:30-2:45. COMPETE | PART 1 7 ROUNDS FOR TIME*...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00...Read More