CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 20 Shoulder Taps 5 Push-Ups 10 Good Mornings 10 Alt. Reverse Lunges Compete AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 12 DB Bench Press (50/35) 16 Pistols 20 Deadlift (155/105) (Score...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges 8 Up-Downs Into… 2-3 ROUNDS (Time Permitting) 5 SLOW Good Mornings 4 Alt. Groiners + Thoracic Twist 5 Kang Squats 5 SLOW Air Squats 5 Jumping Air Squats Strength – All...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) Max Reps Pull-up -Rest 1:30- 8-12 Tempo Supinated Grip Inverted Rows (30X0) -Rest 1:00- 12-16 Alternating Gorilla Rows (Moderate) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | 3 more weeks of this combo with the goal of building on your...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Bike :30 Ski 30 Single Unders 5 Inch Worms Compete EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Ski MIN 2 – 60 Double Unders MIN...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND MOBILITY FLOW 10 Alt. Samson Lunges 10 Alt. Bird Dogs 10 SLOW Alt. Cossack Squats 5 Scap Push-Up to Pike 5 Cat Cows Into… GENERAL WARM-UP 2-3 ROUNDS (Time Permitting) :45 Cardio Choice 10 Push-Ups (Knees or Toes)* 8 KB Deadlifts 6 KB...Read More

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more....Read More

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers 5 Push Up to Pike 10 V-Ups/Tuck-Ups 10 Scap Pull-Ups into… *SPECIFIC WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 8 Kip Swings 6 Muscle Cleans 6 Strict Press into… 1...Read More

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 3:00 x 4 SETS 8 Power Cleans ) (Score is Weight) GOAL: RPE 8 | 8s on the power clean are back so that we can build anaconda...Read More

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Bike MIN 2 – 10 Scap Pull-Ups + 5 Hang Muscle Cleans...Read More