Announcements

Veterans Day CHAD Hero Workout Schedule 🇺🇸

This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups.

Class Times:
🕠 5:30 AM
🕖 7:00 AM
🕣 8:30 AM
🕓 4:00 PM
🕠 5:30 PM

We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box.

Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Most of us are quite familiar with this. This is just a long grind, put your head down and chip away at it. Try to think about a rep scheme that will keep your pace the same and allow you to keep moving and resting very little!

COMPETE | PART 1

4 SETS FOR QUALITY* (No Measure)

6/6 KB Single Leg RDL

12 DB Chest Flys

10 DB Curls

8/8 DB Tricep OH Extension

*Athlete Choice

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Just a post Chad upper body pump here. Focus on quality movement. Add tempo if we want to stay on the lighter side today and not kill the shoulders too much.

COMPETE | PART 2

ON A 30:00 RUNNING CLOCK (No Measure)

C2 Bike at Zone 2 or Nasal Breathing

(No Measure)
GOAL: RPE 5 | This should be an easy ride. Listen to a podcast or throw on something to watch. We should be moving at a conversational pace or focus on nasal breathing. Goal is to just move the legs and flush out at an easy pace.