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 – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (20X0) -Rest 1:30- 8-10/8-10 Single Arm Supported DB Tempo Row (20X0) -Rest 1:30 b/t Sets- (Score is Weight of Bench) GOAL: RPE 10 | Final week of the month means we are going back to 1:30 rest intervals...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 3 ROUNDS (No Measure) 6 Step Ups 6 Up-Downs 6/6 Hang DB Snatch Compete EVERY 2:00 x 4 SETS (AMRAP – Reps) 20 Box Jump Overs 10 Up-Downs Over DB Max Alt. DB Snatch -Rest 1:00 b/t...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups / Scap Pull-Ups MIN 2 – Alt. Samson Lunges / Squat Hold MIN 3 – Knee Push-Ups / Push-ups MIN 4 – Single Arm Ring Rows / Ring Rows MIN 5...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (8-6-4-2 Tempo Front Squat (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 10 | Less volume, easier tempo, and max loading today. How strong can you get in just four weeks? Only one way to find out. Bodybuilding Metcon (Checkmark) 1.) 2...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 30 Single Unders 5 Hang Muscle Cleans 10 Elbow Punches Compete Power Clean (4×2@80% Power Cleans off Blocks ) *Barbell should be be set up Below Knee (Score is Weight) GOAL: RPE 8 |...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack + Toe Touches 5 Jefferson Curls 10 Alt. Elbow Punches 5 Calf + Tib Raises 10 Alt. BW Lunges Into… 2 ROUNDS 20 Single Unders 5 Deadlifts 10 Alt. Front Rack Lunges 5/5 Leg Swings 10/10 Ankle Circles Skill –...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 DB Tempo Bench Press (20X0) -Rest 1:30- 8-10 Tempo Chin-Up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs) GOAL: RPE 10 | Final week of the month means we are going back to 1:30 rest intervals and dropping the tempo....Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up AMRAP x 5 MINUTES (No Measure) :30 Bike 5 Inch Worms 10 Alt. Ring Rows Compete 3 ROUNDS FOR TIME (Time) 25/20 Cal Bike 50ft Handstand Walk* 2 Legless Rope Climbs *Must complete 25ft increments (Score is...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Row Into… 2 ROUNDS 10 Banded Pull Aparts 6 Alt. Bottom of Squat Thoracic Rotations 10 Banded W’s 6 Scap Pull-Ups + 6 Kip Swings Into… 2:00 Row Strength – Performance Overhead Squat (3×6*) *Build to a Moderate-Heavy weight and stay at that weight...Read More