Announcements This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver!https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks* 10 Banded Upright Rows 10 Supinated Band Pull-Aparts 10 Overhead Band Pull-Aparts *Clap overhead and...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 10 Toe Touch Jumping Jacks 10 Elbow Punches 5 Tall Power Cleans Compete Metcon (Weight) 5 SETS 1 Hang Power Clean (Above Knee) + 1 Hang Power Clean (Below Knee) + 1...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (2-2-2) (Score is Weight) GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :45 Row 5 Scap Push-Ups 5 Presses (Press) Into… 1 ROUND :45 Row 5 Hand Release Push-Ups 5 Push Press (Dip/Drive/Press) Into… 1 ROUND :45 Row 5 Pike Push-Ups 5 Push Jerks (Dip/Drive/Press Under/Land+Stand) Strength – All Shoulder Press (3×8 @ 31X1*) Tempo...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Bodyweight Movement Flow Metcon (Checkmark) 3 SETS FOR QUALTY 50...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 10/10 SL Jumps 30 Single Unders 10 KB Deadlift Compete Metcon (Time) 3 SETS 100m KB Farmers Carry (70/53) 100 Double Unders -Rest 1:00- (Score is Time) GOAL: RPE 9 | Grip...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 10 RDL + Max Groiners MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches MIN 3 – 10 Slow V-Ups + Max Hollow Hold MIN 4 – 10 Squat Jumps + Max Scap Push-Ups Strength –...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 5 BB Snatch Grip Push Jerk* 5 BB OHS 10ft BB OH Duck Walk** -Rest :30- *Behind the Neck Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch (Above Knee) + 1...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast) 8 Alt. Step-Ups → 8 Box Jumps 4 Inch Worms + Push-Up → 8 Push-Ups to Pike 8 Alt. Groiners → 4/4 Donkey Kicks *Advance to second movement at 4 minute mark...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (2-2-2) (Score is Weight) GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for...Read More