CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This should be a Sprint for us. Push the Run and aim for unbroken on the barbell! COMPETE | PART 1 3 SETS (Time) 15/12 Cal Row 12 Front Rack Lunges (95/65) 2 Legless Rope...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8 Elbow Punches 6 Strict Press 4 Front Squats *2nd Round perform Alt....Read More

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 2 of 6. Progressive overload can be tricky with a movement like the weighted pull-up. Sometimes, just adding 5 lbs can make a huge difference. Remember, the...Read More