CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sprint faster than you want to. Get your hands on the barbell and don’t stop moving on the Burpees. It’s ok if we see drop off each round, let’s see how hard we can hit...Read More

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Remember to pull...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1...Read More