CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :40 PVC Pass Through MIN 2 – :40 Groiner + Twist MIN 3 – :20/:20 Split Squat Compete 1. 5 SETS (Weight) 1 Hang Power Snatch +...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) 1 SET 10 Calf Raises 10 Tibialis Raises 10 Alt. Step-Ups 10/10 Bodyweight Single Leg RDL Into… 1 SET 10 Alt. Groiners 10 Alt. Step-Overs 10/10 Single Leg Glute Bridge-Ups Into… 8 Kang Squats 8 KB Deadlifts 8 Broad Jumps Workout – Performance Metcon (Time)...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 – NC FLEX Functional Strength Bench Press (6-8-10-Max Reps*) *Start Heavier and lower the weight until you have a moderate weight on the bar for your max reps. Should be in the 15+ range. (Score is Weight) GOAL: RPE 8 | We don’t often lift like this but see what it...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 1:00 Row 10 Lunges 5 Feet Elevated Pike Push-Ups* 5 Hang Muscle Snatches *Feet elevated on box Compete Metcon (Time) 3 ROUNDS FOR TIME 15/12 Cal Row 20 Box Jump Overs 15...Read More

Announcements AUGUST FOCUS CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) SOLO WARM-UP OPTION 2 ROUNDS 1:00 Bike 8 Up-Downs w/ :01 Pause in Plank 8 Alt. Lunges :20/:20 DB Suitcase Hold Into… 1-2 ROUNDS (Time Permitting) :30 Bike 6 Quick Up-Downs 6 DB Goblet Alt. Lunges :20 DB Farmers Hold OR… PARTNER...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (12-10-8* ) *Pausing Deadstop Deadlift Bar pauses above the knee and must come to a full stop on the ground. Start Moderate-Light and build to Moderate. (Score is Weight) GOAL: RPE 6 | Control, control, control, control. I do not care about the speed (or...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 6 Russian KB Swings 6 Med Ball Front Squat 6 Kipping Swings Compete Metcon (Time) EVERY 3:00 x 4 SETS 21 KB Swings (53/35) 15 Wall Balls (20/14) 9 Chest to Bar...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 6 Jumping Air Squats 6 BB High Pulls 6 Alt. Elbow Punches 6 Scap Pull-Ups Immediately into… AMRAP x 3 MINUTES 6 High Hang Muscle Cleans 6 Front Squats 6 Kip Swings 6 TTB / TTS Strength – Performance Squat Clean...Read More