Announcements

💥 Referral Discount for Our Members! 💥

Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row!

What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30

CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (6 SETS
4 Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 3 of 6. First week of 4s here on the squats. Maintain the tempo and make sure to add some weight from last week. Progressive overload is how we make some serious gains! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 DB Split Squat (Heavy)

-Rest 1:30-

12 Hamstring Curl on Rower

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12/12 Landmine Single-Leg Deadlift (Heavy)

-Rest 2:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

Max Set Hanging Knee Raises

-Rest 1:30-

12-15 Reverse Crunches

-Rest 1:30 b/t Sets-

(No Measure)
Goal: RPE 9 | Back to our final leg day before starting a new week—push hard and aim for control and depth on those DB split squats. For the landmine deadlift, see if you can take the weight up slightly, and make each rep count. Let’s make sure you’re leaving this session with nothing left in the tank.