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) LINE DRILLS* Knee Hug March Lunge to Groiner Toy Soldiers Walk on Heels Karaoke Butt Kickers High Knees Into… 2-3 ROUNDS 200m Run 10 Alt. Walking Lunges 10 Sit-Ups *Perform the drills 25ft out and jog back. Workout – All EVERY 7:00 x 4 SETS...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 8/6 Cal Bike 6 Up-Downs 6 Ring Rows 6 V-Ups Compete FOR TIME (Time) 5 ROUNDS 15/12 Cal Bike 12 Burpee Pull-Ups 9 Toes to Bar Immediately Into… 100ft Handstand...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- GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. We are looking for solid mechanics, impeccable tempo, and no bouncing out of...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 SLOW Arm Haulers 8 Alt. 90-90 Hip Rotations 4/4 Supine Hamstring Sciatic Floss 8 Alt. Deadbugs Into.. AMRAP x 4 MINUTES 4 Alt. Step-Overs 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps *During the Lunges, perform PVC pass thrus. When you Squat, place PVC...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 50 Single Unders 5 Clean Deadlift 5 Hang Muscle Clean Compete Power Clean (1.) 4×2@85% Power Cleans off Blocks ) *Barbell should be be set up at the Knee (Score is Weight) -Rest...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (8-8-6-6-4-4) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. If you can’t get at least 8 strict pull-ups, use a band. Bodybuilding Metcon (Checkmark) 1.) 4...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) 2 ROUNDS 1:00 Cardio 1 (RPE: 5) 12 Alt. Dead Bugs 10 Band Pass Throughs 8 Banded Bent Over Rows 6 Tempo Ring Rows (31X2) Into… 2 ROUNDS 1:00 Cardio 2 (RPE: 5) 12 Alt. DB Dead Bugs 10 Band Pull Aparts 8 Banded Upright...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