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 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2-3 Sets at most on the Wall Balls. Can we keep the Deadlifts unbroken?? COMPETE | PART 1 EVERY 2:00 x 4 SETS (AMRAP – Reps) 10 Shuttle Run* Max Handstand Walk** *1 Rep =...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place...Read More