CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 1:00 Bike 20 Alt. V-Ups 10 Alt. Single Arm Ring Rows 5 Big Kip Swings Compete FOR TIME (Time) 25/20 Cal Bike 20 GHD Sit-Ups 20 Chest to Bar 25/20 Cal Bike 20...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (5 SETS  3 Tempo Back Squats (20X0)) -Rest As Needed- (Score is Weight) GOAL: RPE 10 | Dropping the volume and the tempo, which means it is time to go HEAVY to round out the second to last week of the cycle. Just remember...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 10 Jumping Jacks 10 BB Bent Over Rows 10 Alt. Elbow Punches 5 Scap Push-Up + Shoulder Tap + Shoulder Tap 5/5 Moose Antlers Into… 2 SETS 5 Jumping Jack Toe Touches 5 Strict Press 5 BTN Strict Press 10 Up-Downs 5/5 Moose...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (6-6-4-4-2-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | How heavy can you go for those last sets? All out effort here for the second to last week of the cycle. Deep breath, pull hard, and get that chin over the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. (Low Volume Option on the Pull-Ups in the NCFIT Workout. Focus on getting heavy on the Power Cleans) Warm-Up 2 ROUNDS (No Measure) :30 Row 25ft Bear Crawl 20 Single Unders 1 Pike Handstand Walk around Box* *Place...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Burpees 10 Ring Rows 5 Scap Depressions 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 5 Clean Deadlifts 5 Hang High Pulls 10 Alt. Elbow Punches 5 Hang Muscle Cleans Strength – All Power Clean (ON A 22:00 RUNNING CLOCK… Build to...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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS* Toe Walk Heel Walk A March Drill B March Drill Side-to-Side Skip Karaoke 200m Run Into… 1 SET 10 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups 10/10 Staggered Stance Good Morning Into… 1 SET 8 Push-Ups 8 Vertical Jumps 8 Walking Lunges *Athletes...Read More

Announcements CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS  (Checkmark) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | Last week you’ll see this specific shoulder strength piece. Stick to a single weight on...Read More