CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Longer grind. Think big sets on the KB Swings but don’t burn out the grip. Non stop on the Snatches and Burpees, aim for unbroken. Make sure to be able to hold the same pace...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 12-16 Cuban Press (Moderate) -Rest :30- 12-16 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time. (Score...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups...Read More