CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (Score is Weight on Military Press)GOAL: RPE 6-8 | A little midweek shoulder work as we go through this deload week. Again, pick...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for sub 1:45 Run. Consider GHD Sit-Ups. COMPETE | PART 1 Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on big sets (i.e. 10 Rounds). Pick 2 movements that we want to really focus on and hit those hard and unbroken. COMPETE | PART 1 2 ROUNDS FOR TIME  (Time) 25/21 Cal Ski...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Groiners 8 Push-Up to Pike 8 Ring Rows 8 Strict Press* Into… 2 ROUNDS 8 Kang Squats 8 Hand-Release Push-Ups** 8 Kip Swings 8 Front Squats*** * Push Press in Round 2 ** Pike Push-Ups in Round 2 *** Thrusters in Round...Read More

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (2-4 SETS  8 Library Deadlifts (Moderate)) -Rest 2:30 b/t Sets- (Score is Weight on Deadlifts) GOAL: RPE 6-8 | Keeping the hinging pattern strong after our 5RM test last week. Again, pick the right volume and RPE here based on how you are feeling. We are...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squats 12 Good Mornings Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box Step-Overs 12 Barbell RDL Into… 1 ROUND 12 Alt. Scorpions 12 Alt. Glute Bridge March 6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Deadlifts the entire time. Focus on cycling the Box Jump Overs with a quick jump, step down method. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 16/13 Cal Bike 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 DB Tempo Bench Press (30X0) -Rest 1:30- 8 Tempo Chin-Up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs)GOAL: RPE 6-9 | This week is a deload week before kicking off our next cycle on April 1. Use this week to take...Read More