Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 DB Lateral Raise (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps...Read More

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch...Read More

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the Ring Muscle Up but do not go to failure. Use the Run to recover and try to keep a relaxed grip on the Step Ups. COMPETE | PART 1 AMRAP x...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips...Read More