CrossFit Mettle and Honor – NC FLEX Strength Bench Press (3-4 SETS 3/7 Method Bench Press* (Fat Gripz Optional)) *3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: A lot of pulling. If you’re a gymnastics ninja, focus on big sets on the barbell with quick sets on the BMU. If your love the barbell, then quick sets on the BMU and work...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate...Read More