CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Keep the Bike fast, aim for 1:10-1:15 or less. Goal is to open with your biggest set on the SDLHP. Consider (115/75) COMPETE | PART 1 Power Snatch (ON A 15:00 RUNNING CLOCK Build to...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (10-8-6-15+ Bench Press (Fat Gripz Optional)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! The first three sets are done with gradually heavier weights and progressively fewer reps,...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength...Read More