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 9 | Week 4...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Go with your heaviest Power Clean option. Consider Strict HSPU. COMPETE | PART 1 3 ROUNDS FOR TIME (Time) 9 Shuttle Run* 18 Alt. Pistols 9 Devil’s Press (50/35) *1 Rep= 25′ Down + 25′...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5...Read More