CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (RPE 6) 10 PVC Pass Throughs 8 Barbell Power Cleans 6 Tempo Air Squats (32X1) 4 Alt. Groiners Into… 1-2 SETS 12/10 Cal Bike (1:00 CAP) 10 PVC Pass Through + Alt. Lunges 8 Barbell Power Snatches 6 Barbell Back...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 10/10 SA Push Press* 10 Walking Lunges 10 Hollow Rocks *Light DB Compete 3 SETS (No Measure) 20 Single DB Alt. Push Press* 10 DB Front Rack Walking Lunge (R) 10 DB...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 V-Ups 5 BB Muscle Clean 5 BB Front Squats Compete Power Clean (1.) 5×1@90% Power Cleans off Low Blocks*) *Barbell should be be set up at the shins about 6-10″ from...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (4 SETS  8 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week. Same control on every rep, but just a little bit heavier. Use straps for the last two sets if...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 250m/200m Row (RPE 5/6) 12 Good Morning 12 Scap Pull-Ups 12 Alt. Plank Rotations Into… 1 ROUND 250m/200m Row (RPE 6/7) 6/6 KB Deadlifts 12 Kip Swings 6 Strict Up-Downs Into… 1 ROUND 250m/200m Row (RPE 7/8) 6/6 Single Arm Russian KB Swing...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Incline Barbell Tempo Bench (40X0)* (Weight) 10-8-8-6-6 *Utilize a slight incline only. -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Build off the weight you hit last week while maintaining the same tempo and rest interval. The goal is to finish with a...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 6 Scap Push-Ups (on forearms) 6/6 Single Leg Good Mornings 6 Tall Box Alt. Step-Ups 18 Single Unders* *Option to switch up the style of jump… single leg / backwards / crossovers / tall single unders, etc. Into…. AMRAP x 4...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 50m Run 6 Burpees 6/6 DB Snatch Compete 3 ROUNDS FOR TIME (Time) 200m Run 10 Devil’s Press (50/35) (Score is Time) GOAL: RPE 8 | This is meant to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Cardio Choice (RPE 5-6) 5 Cat Cows 10 Sumo Stance Good Mornings 5 Inchworm + 2 Scap Push-Ups 10 Slow Alt. Shoulder Taps Into… 1-2 ROUNDS (Time Permitting) :45 Cardio Choice (RPE 7-8) 10 Slow Barbell Deadlifts 10 Glute Bridge-Ups 5 Push-Up...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