CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 100-80-60-40-20 Cal Bike 30-30-30-30-30 Up-Downs 20-20-20-20-20 Hollow Rocks 10-10-10-10-10 Strict Pull-Ups (No Measure) GOAL: RPE 7 | This is a GREAT aerobic full body workout. Push the pace on the bike to a pace that makes you work for the cals. Bodyweight Movement...Read More

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 Arms Only Row* 10 Samson Lunge + Twist 5 Bootstrappers *2nd Round Legs + Arms Compete Metcon (Time) 3 SETS 4 x 500m Row -Rest :30 b/t each Efforts- -Rest 3:00...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT) Cardio of Choice Into… 2 ROUNDS* 10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs** 10 Alt. DB Deadlift → 10/10 DB Arnold Press 10 Alt. Step-Ups → 5 Vertical Jumps...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Bench Press (Moderate) MIN 2 – :40 Double Unders* *Heavy Rope Optional (No Measure) GOAL: RPE 7 | Clear :01 pause at the top and bottom of each Bench Press. Bodybuilding Metcon (Checkmark) 1.) 5 SETS...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/:30 Banded Ankle Distraction 5 Down-Dog + Up-Dog 10 Kip Swings 5 Ring Rows Compete Complete the Murph Prep GOAL: RPE 7 | Dust off the old weight vest if you got...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Cossack Squats 8 Alt. Groiners + Twist 6 Bootstrappers 6 Alt. Samson Lunges -Into- AMRAP x 4 MINUTES 10 Up-Downs 10 Staggered Stance Air Squats* 8 Slow Air Squats 6 Jumping Air Squats *Complete 5 reps w/ right foot forward, 5...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Sumo Deadlifts (Moderate) MIN 2 – :40 Tall Box Jumps (No Measure) GOAL: RPE 7 | Play around with a little speed on these sumos. Still looking for a quick pause on the ground…no slamming the...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) 4 ROUNDS* :45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace 10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg Swings A March Drill** → B March Drill*** → Lateral Shuffles → Shuttle Run...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