CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 50 Jumping Jacks 10-12 Slow Supinated Band Pull-Aparts 8 Alt. Samson Lunges 8 Alt. Groiners (Hold for :10-:15 per side) Into… 2-3 ROUNDS (Time Permitting) 10 DB Goblet Squats 6/6 Single Arm DB Strict Press* 6/6 Single Arm Ring Rows* 6-8 Scap Pull-Ups*...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 2:30 x 6 SETS 5 Power Cleans) (Score is Weight) GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 5 touch and go reps. Bodybuilding Metcon (Checkmark) 1.)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (6 SETS 5 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Start with the heaviest load you were able to do for the 8s last week and build from there. The tempo should still dictate the loading—not...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 300m/250m Row 12 Alt. Step-Ups 12 Glute Bridge-Ups 3-5 SLOW Jefferson Curls Into… 1 ROUND 300m/250m Row 8 Barbell RDLs 8 Box Jumps 8 Cat/Cows Strength – All Deadlift (8-6-4 | 6-4-2*) *Start Light and build to Mod+. The second wave (6-4-2) should...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 3 ROUNDS (No Measure) 30 Single Unders 5 Tall Landing Box Jumps (20) 5 Muscle Snatches Compete CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#GOAL:...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 | Build off the loading and volume from last week. The incline should be 15 degrees if you have an adjustable...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 10 Jumping Jack Toe Touches 8 Air Squats 6 Clean Deadlifts 4 Alt. Groiners into… 2 SETS 10 Broad Jumps 8 Power Cleans 6 Front Squats 4/4 Moose Antlers Strength – All Push Jerk (8-6-4 | 6-4-2*) *Start Light and build to Mod+....Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 100m Run 5 Push-Up to Pike 10 Tuck-Ups Compete EVERY 2:00 x 6 SETS* (Time) 5 Shuttle Runs** 50ft DB Bear Crawls (50/35) *25ft Increments for all **1 Rep = 25ft Down and...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 10-30min. This is not a 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 10-30min. This is not a workout!Read More