Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Cat/Cows 4 SLOW Jefferson Curls 3/3 Sciatic Nerve Floss Into… 2 ROUNDS 8 Toe Touch + Jump Jack 8 Up-Downs 8 Banded/Empty Bar/Bodyweight Good Mornings 8/8 Single Leg RDL Into… 2-3 ROUNDS (Time Permitting) 5/5...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3×7 Hang Power Clean + Push Press *All sets at Mod-Light. 1 Rep is 1HPC into 1PP. (Score is Weight) GOAL: RPE 5 | Deload week. Keep all sets mod-light or light and move with purpose. Keeping...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners 10 90/90 Hip Rotations :30 Box Lat Stretch with PVC Compete Paused Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3 SETS 3:00 Bike 2:00 Jump Rope 1:00 Burpees -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 6 | Get a sweat on! Each movement flows right into the next for with no rest until after the...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! 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 Toe Touch Jumping Jacks 10 PVC Pass Throughs 10 Broad Jumps 2 ROUNDS* 3 Hang High Pull 3 Hang Muscle Snatch 3 Hang Power...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Mod Bike 20 Single Unders 5 Bootstrap Squats 5 BB Hang High Pulls Into… AMRAP x 4 MINUTES :30 Fast Bike 20 Double Unders 5 Hang Power Cleans 5 Front Squats Strength –...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (3×7/7) Barbell Back Rack Lunge (1111)* *All sets at Mod-Light. (Score is Weight) GOAL: RPE 5 | Deload week. Keep all sets mod-light or light and move with purpose. Keeping ourselves at mod-low volume, light reps,...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! 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 10 Lunge + Twist :30 Ski 10 Alt Quad Heel Tap Compete Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – 12/10...Read More
Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! 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
