Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Ski 5 Strict Press 5 Front Squat 5 Hanging Knee Raises Compete...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike (RPM 50-60) MIN 2 – Bike (RPM 55-65) MIN 3 – Bike (RPM 60-70)...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 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...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 10/10 Split Squats 5 Hang Muscle Clean 10 Elbow Punches Into… 2 ROUNDS :30 Jump Rope Practice* 3 Hang Power Clean...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 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...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3 SETS FOR QUALITY 5 Reps of the Barbell Complex… 1 Rep is… 1 Power Clean 2 Hang Power Clean 3 Push Press *Barbell can...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 20 Shoulder Taps 10 Hollow Rocks Compete Metcon (AMRAP – Reps)...Read More

Announcements Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23 CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Good Mornings 5 Scap Pull-Ups + 5 Kip Swings 5 Tuck-Up + V-Up* 15 Banded Lat Pushdowns *1 Rep = 1 Tuck-Up +...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 2 SETS 15-12-9* Wide Grip Pull-Up DB Narrow Bench Press (Mod-Heavy) *Complete 15/15 – 12/12 – 9/9 then rest as needed and repeat. For the narrow bench press, hold the DB together / parallel over chest and press in straight line up. (Score is...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 :30 Row 15 Superman’s 10/10 Single Leg DB RDL Compete Metcon (AMRAP – Reps) 4 SETS AMRAP x 2 MINUTES* 20/15 Cal Row Max Deadlifts (315/205) -Rest 1:00 b/t Sets- *4th Set...Read More