Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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 Bike 10 Jumping Squats 5 Hang Muscle Clean Compete Metcon (Time) FOR TIME 21-15-9 Cal Bike Hang Power Clean (115/80)...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 10 Up-Downs 10 Bootstrap Squats 10 SDB Bent Over Rows 10 Alt. Bird Dogs Into… 2 SETS 8 Up-Downs Over DB 8 SDB Goblet Squats 8 SDB Floor Press 8 DB Alt....Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS* 4 Power Cleans + 3 Hang Power Cleans + 2 Shoulder to Overhead -Rest as Needed b/t Sets- *Use the same Moderate weight for all 5 sets. Warm-up prior with lighter...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 Wrist Circles* 20 Shoulder Taps 10 Hollow Rocks *Hands on the Ground, 10 circles clockwise, then 10 circles counter clockwise...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1/2 TABATA BIKE 4 ROUNDS :20 EZ→MOD Bike :10 Rest GENERAL WARM-UP 2 ROUNDS 5 Inch Worms 5/5 Hip Airplanes 10/10 Med Ball Chop 10/10 Side Plank Rotations :20 Wall Sit into… SPECIFIC WARM-UP...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3-5 SETS 1:30 Run, Bike, or Row (EZ Pace) 15 Burpees 15 Box Jump Overs 1:30 Run, Bike, or Row (EZ Pace) 15 Russian KB Swings 15 Weighted Sit-Ups (Mod DB, Feet Anchored)...Read More
Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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 Row Legs Only :30 Row 10 Bootstrappers Compete 2k Row (Time) Max Effort 2k Row(Score is Time) GOAL: RPE 10...Read More
