CrossFit Mettle and Honor – NC FLEX Functional Strength None! Recover from MURPH + Deload week. Bodybuilding More like body-restoring today…go for a long walk, ride a bike calmly, swim, move, jog…for 20-30min. Move your body today without intensity. GOAL: RPE 2 | Nothing that’s a ‘workout’ today but get yourself a good dose of...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO NCFIT PERFORMANCE WORKOUT IS OPTIONAL TODAY. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Row 10 Lunge + Twist 10 Bootstrappers 5/5 SL Glute Bridges Compete Metcon (Distance) ON A 30:00 RUNNING CLOCK Max Distance Row (Score is Meters) GOAL: RPE 5 | Goal is to hold...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Cardio Into… 2-3 ROUNDS 10 Cat Cows 8 Inch Worms + Push-Up 10 Alt. Cossack Squats 8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2-3 ROUNDS 8 Box Jumps 10 Straight Leg Sit-Ups 8 Up-Downs 10 Lateral Step-Overs Workout – All Metcon (AMRAP...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength None! Enjoy the MURPH WORKOUT! Functional Capacity Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO COMPLETE MURPH WITH YOUR TRAINING PARTNERS, FRIENDS, OR FAMILY! Compete Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Kang Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional...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) 1 ROUND :45 EZ Cardio Choice* 5/5 KB Suitcase Deadlift 10 Alt. Cossack Squats 10 Sit-Ups Into… 1 ROUND :45 MOD Cardio Choice :20 Deadhang 5/5 Lateral Box Step-Ups 10 Tuck-Ups Into… 1 ROUND :45 MOD-HARD Cardio Choice* :15/:15 KB Suitcase Hold 10 Alt. Lateral...Read More

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 Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NC...Read More