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

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) 400m Group Run Then Into… 2 SETS 8 WB Thrusters w/ :01 Pause Overhead 8 WB Alt. Lunges (hold ball at chest height) 8 WB Ground to Overhead 8 Kip Swings* -100m Jog b/t Sets- *In the second set, perform Kipping Knee Raise **Goal of...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. Functional Capacity Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :10 Ring Support Hold :10 Bottom of Dip Hold 5 Ring Pull-Ups Compete Metcon (No Measure) EMOM x 8 MINUTES 2-4 RMU (No Measure) GOAL: RPE 4 | Building off of last...Read More

CrossFit Mettle and Honor – CrossFit () Warm-Up Warm-Up (No Measure) PARTNER WARM-UP (10:00 CAP) 1 ROUND (EACH) P1: Cal Row (EZ) P2: 10 Up-Downs +8 BB Deadlifts Into… 1 ROUND (EACH) P1: Cal Row (MOD) P2: 8 Burpees + 8 BB Upright Rows Into… 1 ROUND (EACH) P1: Cal Row (MOD-HARD) P2: 6 Burpee...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (6-6-6) (Score is Weight) GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test. Bodybuilding Metcon (Checkmark) 1.) 3 SETS* 5...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiners + Twist 5 Push-Up to Pike 5 Air Squats 5 Ring Rows Into… 2 ROUNDS 10 Elbow Punches 5 BB Push Press 5 BB Front Squats 10 Hollow Rocks → Arch Rocks Skill – Performance Metcon (No Measure) 1.) 2 SETS...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 PVC Pass Throughs 10 OHS 10ft PVC OH Duck Walk Compete Metcon (Weight) 5 SETS 1 High Hang Squat Snatch + 1 Hang Squat Snatch (Above Knee) + 1 Hang Squat...Read More

Announcements   Shelby Shares her why here! Check it out! 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