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) 2 ROUNDS (6:00 CAP) 100m Run @ Mod Pace 6 Empty Barbell Strict Press 6 Air Squats 6 Straight Leg Sit-Ups 6 Cat Cows Into… 2 ROUNDS 200m Run @ Hard Pace 6 Empty Barbell Push Press 6 Jumping Lunges 6 V-Ups 6 Broad Jumps...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS FOR QUALITY 3:00 Run, Bike, or Row Into… 20 Alt. Long Lunges 10 Alt. Cossack Squats 10 Reps of I-Y-T w/ Small Plates -Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets- (No Measure) GOAL: RPE 5 | Athletic / GPP prep....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 5 MINUTES 8/6 Cal Row 8/6 Cal Bike 6 Band Resisted Push-Ups Compete Bench Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Max Bench Press) (Score is Weight) GOAL: RPE...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Samson Lunges 10 Slam Ball Deadlifts 5/5 Single Leg Glute Bridge-Ups 5 Ring Rows Into… 2 ROUNDS 10 Alt. Slam Ball Cossack Squats 10 Slam Ball G2OH 10 Lunges 10 Scap Pull-ups Into… 1 ROUND (Time Permitting) 15 Slam Balls 10...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 Single Unders 6 Burpees 6 DB Deadlift 6 Rope Pull-Ups* *Alternate hand position after 3 Reps Compete Metcon (Time) 4 ROUNDS 8 DB Burpee Step Over (50/35)|(24/20) 16 GHD 2 Rope...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 10-8-6 1+1/2 Back Squat* *Start Moderate-Light then Moderate then Moderate-Heavy (Score is Weight) GOAL: RPE 7 | Squat all the way, come up 1/2 way, return back down and stand. Not looking for failure type of weight today. All about healthy controlled ROM this...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1 ROUND 30 Single Unders 15 PVC Pass Throughs 10 Alt. Groiner + Twist Into… 1 ROUND 30 Single + Single + High Jump (or Double Under) 5 PVC Snatch Grip Push Press 5 PVC Snatch Grip Push Jerk 5 PVC Back Squat...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 8-6-4 1 Rep of Shoulder Press + 1 Rep of Push Press *Start Moderate-Light then Moderate then Moderate-Heavy (Score is Weight) GOAL: RPE 7 | A little twist on each of the main lifts this week. 2 for 1 Rep complex today. Use a...Read More