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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 10 Slow Wrist Circles* 8 Samson Lunges 6 Scap Push-Up to Pike Into… AMRAP x 4 MINUTES :30 Mod Pace Bike 6 Alt. Step-Ups 6 Up-Downs + Shoulder Tap 6 Inchworms + Push-Up *On hands and knees, rotate wrists clockwise and...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 35-35-35-35-35 Cal Row 25-25-25-25-25 Sit-Ups 15-15-15-15-15 Burpees 5-5-5-5-5 Strict Pull-Ups (No Measure) GOAL: RPE 6 | Sweat city and your the mayor. You can pump the RPE up on this quite easily but I am looking for a smooth pace. Every round should...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2-3 ROUNDS :30 Ski :30 Alt. V-Ups :30 Inch Worms + Push-Up Compete EMOM x  15 MINUTES (AMRAP – Reps) MIN 1 – :20 Max Cal Ski MIN 2 – :20 Max Toes to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 0:00-5:00 RUNNING DRILLS 200m Run -Into- 50ft Running Drills: High Knees Butt Kicks Toe/Heel Walk Quad Stretch to Knee Hug Toe Touches High Kicks -Into- 100m Run Then… AMRAP x 5 MINUTES 8 KB Deadlifts 8 Lunges 8 Ring Rows 6 Kip Swings Workout –...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength EMOM x 10 MINUTES (Checkmark) MIN 1 – 10 DB Bench Press (Mod)* MIN 2 – :40 Double Unders* **Fast press, slow return. **Heavy Rope Optional (No Measure) GOAL: RPE 7 | Same idea with the tempo from yesterday. Controlled, slow return. Controlled, fast press. Bodybuilding...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2-3 ROUNDS :30 Row 10 DB Good Mornings 5 Hand Release Push-Ups Compete AMRAP x 14 MINUTES (AMRAP – Rounds and Reps) 18/14 Cal Row 14 DB Deadlift (50/35) 12 Deficit Push-Ups* *Hands on...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Bunny Hops + 10/10 Single Leg Hops 10 Elbow Punches 8 BB Good Mornings 6 Cossack Squats Into… 2 ROUNDS 30 Single Unders 20 Bicycle Crunches 5 Hang Muscle Cleans 5 Front Squats Extended Warm-Up – All EMOM x 8 MINUTES (No...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength EMOM x 10 MINUTES (Checkmark) MIN 1 – 10 DB Sumo Deadlifts (Mod)* MIN 2 – :40 Tall Box Step-Ups *Fast stand, slow return. (No Measure) GOAL: RPE 7 | Play around with a speedy stand on these sumos and a slow return. We are still...Read More