CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Slight Incline Tempo Bench Press (30X0) -Rest :10- 12 Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 3 of 6 for this cycle. We are back hitting the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken on everything so we can practice big sets. Use the bike to recover but don’t let it drag on. COMPETE | PART 1 Back Squat (ON A 10:00 RUNNING CLOCK… Build to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Banded Lat PushDowns 5 Scap Pull-Ups 10 Empty BB Strict Presses Into… 2 ROUNDS 15/12 Cal. Bike 10 Kip Swings 5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up) 10 Empty Barbell Push Press Skill – Performance EMOM x...Read More