Announcements CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Ski 10 Step Overs 3 Box Pike Push-Ups 5/5 DB Snatch Compete EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski MIN 2 –...Read More

Announcements CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 ON /:20 OFF ) MIN 1 – Cal Bike MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold MIN 3 – Single Unders / Single-Single-Doubles or Double Unders MIN 4 – Tuck-Ups / Kip...Read More

Announcements CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (4 SETS  5 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Less volume, heavier weight. How strong can you get in just four weeks? Control the barbell to the ground, even on the last rep. Quiet lifting,...Read More

Announcements CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up AMRAP x 5 MINUTES (No Measure) 100m Run 10 Hollow Rocks 10/10 Single Arm DB Push Press Compete 6 SETS (Time) 400m Run -Rest 1:00 b/t Sets- (Score is Slowest Set) GOAL: RPE 7 | Consistent...Read More

Announcements CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row 10 PVC Pass Through 8 PVC Press From Half Squat* 4 Inch Worms *1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back. Into… 1 ROUND 10 Up-Downs 6 BB Clean Deadlifts 10 BB Alt....Read More

Announcements CrossFit Mettle and Honor – NC FLEX Functional Strength Slight Incline Barbell Tempo Bench (20X0) (Weight) 8-6-6-4-4 -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | The second to last week of this cycle means we are dropping the pre-exhaust sets and the tempo. No excuses not to go heavy. LET’S GO!...Read More

Announcements CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. (10ft Target for All in NCFIT Workout) Warm-Up 2 ROUNDS (No Measure) 30 Single Unders 20 DB Slides 10 Push-Ups 10 BB Deadlift Compete 4 SETS (Time) 30 Crossover Singles 20 Alt. No Push-Up DB Renegade Row...Read More

Announcements CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 6 Alt. 90-90 Hip Rotations* 6 Scap Push-Ups (on hands or forearms) 6 Alt. Med. Ball Around the Worlds 6/6 Low to Hi Crossbody Banded Pull Aparts *Air Squats in 2nd round Into… 2 ROUNDS 6 Alt. Box Step-Ups 6 Push Up...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