CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6-8 Barbell Bench Press (Fat Gripz Optional) Rest 2:00 8-12 Bent Over Barbell (OR Low Cable) Rows (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench Press)GOAL: RPE 9 | Week 1 of 6. Focus on controlled reps for the bench press, especially...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is going to get grippy! Aim for unbroken or 2 sets on the Hang Power Cleans! COMPETE | PART 1 Thruster (3×3 Thrusters*) *Taken from the Rack (Score is Weight) GOAL: RPE 7 |...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single...Read More