CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 12/10 Cal Row 10 Alt. Box Step-Overs 10 Ring Rows 10 Scap Pull-Ups 10 Hollow Body Rocks Extended Warm-Up – All 2 SETS FOR QUALITY (No Measure) 1:00 Row (Mod Pace) 10 Box Jump Overs (Athlete Choice) 5 Chest to Bars*...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 3:00 FOR 4 SETS 8 Power Cleans) (Score is Weight) GOAL: RPE 7 | Power Cleans in FLEX to build anaconda traps and explosiveness to match. We will be building on this in various formats throughout this cycle, culminating in a 3RM test...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 30 Single Unders 20 Shoulder Taps 10 Alt Bent Over Row Compete 4 SETS (Time) 30 Crossover Singles 20 Alt. No Push-Up Renegade Rows (50/35) -Rest 1:00 b/t Sets- (Score is Slowest Set)...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 7 | Kicking off this microcycle with tempo 8s on the front squat. This is a LONG TIME under tension, which is a great way to build a...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 10 Elbow Punches 5 OH Presses 5 Front Squats Compete Thruster (3×5* Thruster (From the Rack)) *Sets should be at a Moderate Weight (Score is Weight) GOAL: RPE 6-7 | Focus on the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 12 Good Mornings (BB opt.) 10 KB Sumo Deadlifts 8 BW Lunges 6 Alt. Groiners Into… 2 ROUNDS 12 BB Sumo Deadlifts 10 BB Back Rack Alt. Lunges 8 RKB Swings 6 SLOW Bootstrap Squats Strength – All Deadlift (10-8-6 | 8-6-4*) *Start...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 10 Step Overs 150m Row 10/10 Light DB Hang Snatch Compete EVERY 2:00 X 4 SETS (AMRAP – Reps) 8 Shuttle Runs Max Alt. DB Box Step Overs (50/35) | (24/20)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Bike (EZ Pace) Into… 2 ROUNDS 10 Banded Pull Aparts 5-Up-Downs + 5 Burpees 10 Alt. Deadbugs 5 Empty Barbell Strict Press w/ :01 Pause Overhead 5 Pause Kip Swings* *RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises. Into…...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 7 | We saw a similar push/pull combo in September. This time, we are benching at a slight incline to really target...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