Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 PVC Pass Thrus 10 PVC Good Mornings 10 PVC Cuban Press Into… 2-3 ROUNDS 7 Barbell RDL 7 Barbell Hang High Pulls 7...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 SETS FOR QUALITY 3:00 Cal Bike 2:00 Cal Row 1:00 Max Shuttle Runs 1:00 Max GHD’s -1:00 Walking Rest- (No Measure) GOAL: QUALITY |...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3 SETS* 5 Reps of Barbell or DB Complex: 1 Rep is… 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press *Start...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 3:00 Bike…use this to find your goldilocks pace for the workout! 0-1:00 → EZ (make sure the seat is adjusted correctly) 1:00-2:00 → Moderate Pace 2:00-3:00 → :10 Sprint / :10 EZ INTO… AMRAP x 4 MINUTES 5 Calf Raises + 10 Bunny...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES* 10/8 Cal Ski 10 Wall Balls (20/14) 1 Snatch (185/135) -Rest 1:30 b/t Sets- *Reset at the beginning of each AMRAP (Score is Lowest Rounds + Reps) GOAL: HEAVY | RPE 6-7 — Do you...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 Ankle Rollouts 8 Bootstrappers 8 Alt. Bird Dogs Into… AMRAP x 5 MINUTES 30 Single Unders* 6 Alt. Lunges 6 Push-Up to Pike 6 Alt. Knee Raises * Switch to Double Unders at halfway () Strength Bench Press (6-4-2-6-4-2*) *Start Moderate and...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (3×10/10*) *Use the same Mod-Heavy weight for all 3 sets. Superset each set with… A1. 15 Strict Ring Rows or DB Bent Over Rows A2. 10/10 Plate Around the Worlds (Score is Weight) GOAL: RPE 6-7 | Challenging every set but sub max...Read More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 10 Alt. Deadbugs 5/5 Single Arm DB Arnold Press 5 Scap Push-Ups 5 Frog Jumps* From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into...Read More

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