Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Increasing effort on the Row each round (Think faster S/M). You should aim for a 500m sprint at end of the chipper. Consider GHD Sit-Ups.

COMPETE | PART 1

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
GOAL: RPE 8 | This is Thursday’s NCFIT Workout. Quick transitions. Aim for unbroken on all movements. If Pull-Ups are your jam we can spice this up to Chest to Bar Pull-Ups.

COMPETE | PART 2

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Bike

20 Walking Lunges

20 KB Swings (53/35)

-Rest :30-

(Score is Rounds + Reps)
GOAL: RPE 7 | Goal is to push the Bike. The :30 is to just come up for air and then get right back to pushing the Bike.