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) EMOM x 8 MINUTES MIN 1 – :45 Bike MIN 2 – 10 Step-Ups + Max Alt. Groiners MIN 3 – :45 Up-Downs MIN 4 – 10 V-Ups + Max Cat/Cows Strength – Performance Metcon (AMRAP – Reps) EMOM x 8 MINUTES Unbroken Toes to...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 5 SETS FOR QUALITY (Weight) 10 Barbell Hip Thrusts w/ :02 Pause at top (Heavy) 10 Standing DB Strict Press (Mod) -Rest as Needed b/t Sets- (Score is Weight on Hip Thrust) GOAL: RPE 8 | Set-up and barbell placement are key for the hip thrust....Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 8/6 Cal Bike 6 OH Press :20 HS Hold against Wall Compete Metcon (Time) 4 SETS 15/12 Cal Bike 5 Shoulder to Overhead (185/135) 50ft Handstand Walk -Rest 2:00 b/t Sets- (Score...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Arms Only Row :30 Legs Only Row 6 Alt. Groiners 10 Air Squats 10/10 Ankle Rotations Into… 1 ROUND 1:00 Half Slide Rowing 5 Cat-Cows 10 WB Front Squats 10 WB Strict Press Into… 1 ROUND 1:00 Row 10 WB Thrusters Strength...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 ROUNDS 10/10 Split Squats 10 Alt. Step Overs 20 Shoulder Taps Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10 DB Farmer’s Lunge (50/35) 15 Box Jump Overs 20 Alt....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 5/5 Split Squat 10 BB Strict Press 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ice Skaters 5 Dips + 5 Push Press 5/5 Jumping Split Squat* 5 Kip Swings** *2nd Round perform 10 Jumping Lunges **2nd Round perform 5 Big Kip...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength FOR QUALITY (Weight) 40 Reps of Weighted Pull-Up* *Use a weight that you can do ~5 reps at a time. Try to take short breaks between sets. All strict, no mini kips. (Score is Weight) GOAL: RPE 7 | …no little feet kips either. Strict and...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR QUALITY 10-9-8-7…1 Bench Press (Bodyweight) Front Squat (1.25 x Bodyweight) Deadlift (1.5 x Bodyweight) (Score is Weight) GOAL: RPE 9 | Retesting this one after over a month of training. Use the same weights from mid-June…or if you flew through the workout last...Read More