Announcements
🎉 Exciting News, CFMAH Family! 🎉
We’re thrilled to announce that our online clothing store is open for another winter order! After an overwhelming response to our recent poll, it’s clear you all loved the new sweats and shirts—so now’s your chance to grab more gear!
New Members: A quick heads-up—on Fridays, we traditionally wear RED to “Remember Everyone Deployed.” If you don’t own a red shirt yet, now’s the perfect time to grab one!
👉 Visit the store here: https://cfm-h.itemorder.com/shop/home/
P.S. We’re aware that some items from the last order are still in transit. Stars and Stripes assured us they’ll be in soon, and we truly appreciate your patience.
Let’s gear up and represent CFMAH in style! 💪🔥
CrossFit Mettle and Honor – NC FLEX
Strength
8 SETS (Weight)
6 Tempo Close-Grip Incline Bench Press (30X0)
-Rest 1:00-
6 Tempo Chin-ups (30X0, weighted if possible)
-Rest 1:00 b/t Sets-
(Score is Weight on Bench)
GOAL: RPE 9 | Week 1 of 6. The close-grip bench press is so that we can bias the arms over the chest. Start with a moderate load, taking into account the tempo and total required volume of the session. If you fall short of the six reps per set on either movement, you will keep the same loading next week and try to complete the prescribed workload again. Do not take off weight unless you absolutely have to. If you do not have access to an incline bench, stick to a flat bench for the entire cycle.
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
15 DB Lateral Raises (Light-Mod)
-Rest 1:00-
Max Reps Prone DB Reverse Flyes (Light-Mod)
-Rest 2:00 b/t Sets-
(No Measure)
2.) 2 SETS
10-12 DB Skullcrushers (Moderate)
-Rest 1:00-
15 Incline DB Hammer Curls (Moderate)
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 8 | Shoulder and arms to round out Day 1. Manage your effort here based on how you feel after the volume of the FLEX STRENGTH portion. As we progress through the cycle, your body will adapt, and we will hit this bodybuilding piece harder and harder two more times over the next 6 weeks.