CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (6 SETS 3 Tempo Front Squat (30X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Start with the heaviest load you were able to do for the 5s last week and build from there. Don’t forget about the tempo and avoid...Read More
CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up AMRAP x 5 MINUTES (No Measure) 15 Toe Touch Jumping Jacks 10 Jumping Groiners 10 Elbow Punches 5 Strict Press 5 Front Squats Compete Thruster (4×2* Thruster (From the Rack)) *Sets should be at a Moderate-Heavy weight...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Cal Bike @ RPE 6 8 Tempo Ring Rows (:02 Pause at the top) 10 Tuck-Ups 12 Hollow Rocks Into… 1-2 ROUNDS (Time Permitting) :45 Cal Bike @ RPE 6 8 Scap Pull-ups (:02 Pause at the top) 10 V-Ups 12 Hollow...Read More
Announcements Please join our private Facebook group HERE 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 9 | Keep building from the previous week. Try to go heavier on the...Read More
Announcements Please join our private Facebook group HERE CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up EMOM x 9 MINUTES (No Measure) MIN 1 – 100m Run MIN 2 – 10 DB Curls + 10 Lunges MIN 3 – 150m Row Compete AMRAP x 15...Read More
Announcements Please join our private Facebook group HERE CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 10 Jumping Jacks 5 Cat Cows 10 Hollow Rocks 5 Push-Up to Pike 10 Banded Plate Good Mornings* *Tie a band to the rig and step into the band. Band should be at hip height....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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES :40 Cardio Choice 10 Air Squat + Step-Up 10 Push-Up + Alt. Shoulder Tap 10 Alt. Straight Leg Sit-Ups Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice a Gymnastic Skill* *Skill Options… Strict Ring Dips Pike Hold Pike...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
