CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall Ball Front Squat Into… 1 ROUND 20 Tibia Raises 10 Alt. Groiners 10 Barbell Good Mornings 10 Wall Ball Push Press Into… 1 ROUND (Time Permitting) 40 Fast Single Unders 10...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | 8s on the front squat AGAIN?! This is a LONG TIME under tension, but you should be able to go a little bit heavier than...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 BEFORE your NCFIT PERFORMANCE work. Warm-Up AMRAP x 6 MINUTES (No Measure) :30 Row 6/6 DB Snatch 6 Burpees 6 Box Step Overs Compete 6 ROUNDS FOR TIME...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand Over Hand Ring Rows (switch hands @ 5 reps) Into… 2 ROUNDS 2 25’ Run + 25’ Back Pedal 4 Up-Downs 6/6 S.A. Ring Rows 8 Strict Knee Raises Skill –...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 BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Groiner + Twist 10 Elbow Punches 5 OH Press 5 Front Squats Compete Thruster (3×5* Thruster (From...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-12 Slight Incline DB Bench Press -Rest 1:30- 8-12 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | We are on week 4 of 6 building with this push/pull combo. The goal here is to squeeze out an...Read More

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. This is not an intense workout!Read More

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 more. This is not an intense workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Row RPE 4/5 (Legs Only) 10 Scap Push-Ups 10 Alt. Samson Lunges 10 Slam Ball Deadlifts* *5 w/ hinge variation, then 5 w/ squat variation. Into… 1 ROUND 1:00 Row RPE 5/6 (Legs + Body) 8 Push-Up to Pike 4/4 Split Squat...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (1.) 3 SETS 5 Deadlifts*) *Double Overhand & No Hook Grip — USE YOUR GRIP! -Rest 1:00 b/t Sets- (Score is Weight) Deadlift (2.) 5 SETS 5 ‘Library’ Deadlifts*) *Completely silent touch to the ground, no slamming the bar. -Rest As Needed b/t Sets- (Score...Read More