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 – NC FLEX Functional Strength Back Squat (5 SETS  5 Tempo Back Squats (30X0)) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week. Same tempo, mechanics, and rep scheme, but just a little bit heavier. Bodybuilding Metcon (Checkmark) 1.) 3...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 4 Single Ring Ring Rows 6 Up-Downs 8 Alt. Lunges 10 KB Deadlifts Into… 1-2 ROUNDS (Time Permitting)* 100m KB Suitcase Carry** 10 KB Goblet Alt. Lunges 7 Scap Pull-Ups 5 Kip Swings *Complete first round w/ WU weight and second...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 6 Push-Up to Pike 3/3 Shrimp Squats 6 Hang Muscle Snatch 6 Alt. Single Arm Ring Row Compete ON A 20:00 RUNNING CLOCK… (AMRAP – Reps) 80 Cal Row 60...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (8-6-6-4-4-2) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week. Use bands if you need them. Bodybuilding Metcon (Checkmark) 1.) 4 SETS Max Dumbbell Push-ups -Rest 1:00- 10-12 Tempo DB Bench Press (Mod-Heavy) -Rest...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Cat Cows 8 Alt. Groiners 8 Bootstrappers 10/10 Wrist Circles Into… 3-4 ROUNDS 8 Up-Downs 8 Barbell Deadlifts 8 Hang High Pulls 8 Elbow Punches 8 Front Rack Lunges Strength – All Power Clean (8-6-4-6-4-2*) *Start Moderate and build to Heavy. The...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Ski 100 Single Unders 20 Step Overs 20 Shoulder Taps 10 Hanging Knee Raises Compete EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski...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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 20 Crunches 10 Step Ups 10 Alt. Ring Rows Into… 1-2 ROUNDS 100m Run 2 Rope Pull-Ups or 4 Kip Swings 8 Step Overs 8 Sit-Ups Workout – Performance EVERY 6:00 x 5 SETS (Time) 400m Run 20 Box Step Overs...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