CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the Push-Ups, unbroken on the Pull-Ups. Strong pace on the bike should be 1:40 or less. Consider Chest to Bar or vest. COMPETE | PART 1 EVERY 3:00 x 3 SETS (Time)...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-16 DB RDLS (Heavy) -Rest :30- 8-12 Sumo Stance DB RDLs (Moderate) -Rest :30- 20 KB Glute Bridge (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Heavy RDLs)GOAL: RPE 9 | Hinge and glutes, baby! Hinge and glutes. There is so much GOOD...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All EMOM x 5 MINUTES (No...Read More