CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 2:00 on the Run. Fast effort on the barbell. Aim for your biggest unbroken set (both rounds coming back from the run), then quick sets or quick singles to finish the reps. COMPETE |...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2...Read More

CrossFit Mettle and Honor – NC FLEX Strength 12-10-8 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight on DL)GOAL: RPE 8 | This is a primer for the giant set coming up in the FLEX BODYBUILDING section of the programming. Focus on a strong grip...Read More