CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Slight Incline Tempo Bench Press (30X0) -Rest :10- 12+ Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 5 of 6 for this cycle, which means it’s the last...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Toes to Bar and Burpees. Aim for unbroken on the Toes to Bar and set a consistent pace for the Burpees and Air Squats. COMPETE | PART 1 Back Squat (4×10@65%) (Score is Weight)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 Kip Swings 4 Push-Ups Strength – All Bench Press (3×10*) *Use the same Light-Mod Weight for...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB...Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 1:00 on the Row and unbroken on the Toes to Bar. Let’s get after the heavier barbell today. COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 15/12 Cal Ski 12 DB Bench Press...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6+ Tempo Heels Elevated Back Squat (30X0) -Rest :10- 18 Front Foot Elevated DB Alternating Lunge (Moderate) -Rest :10- 25 No Lockout Goblet Squats (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Back Squat)GOAL: RPE 9 | Another soul-crushing leg day repeat to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to...Read More