Announcements Shelby Shares her why here! Check it out! 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
Announcements Shelby Shares her why here! Check it out! 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 Groiners 10 Front Rack Lunges 5 OH Presses + :10 OH Hold Compete Split Jerk (5 SETS 2 Jerk From Rack...Read More
Announcements Shelby Shares her why here! Check it out! CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (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...Read More
Announcements Shelby Shares her why here! Check it out! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 50’ Side Shuffles 6/6 Single Arm Sumo Stance KB Deadlift 6/6 Single Arm Ring Row 6 Mixed Grip Scap Pull-Ups* *Instead of a traditional PU grip, jump up with a hand over hand...Read More
CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 10 SETS 3:00 Cardio Choice -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | Nasal breathing only. Pick a pace that is ‘challenging’ for you to sustain for each 3min interval. This should only be a pace that you could hold for about...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EVERY 2:00 x 3 SETS 30 Big Jump Single Unders 6 Snatch Deadlifts 6 Behind the Neck Snatch Press 6 Straight Leg Sit-Ups Mobility in remainder* *Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options. Strength – All Metcon (Weight) EMOM...Read More
CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up Warm UP (No Measure) 5 Minutes Bear Crawl Rig to Rig 10 Up downs 10 PVC Deadlifts starting from the top High Knees Rig to Rig Strength Deadlift (5 X 5 ) 2 Lighter Warm Up sets and the 5 sets of 5 and a...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 1:00 Row 5 Boot Strappers 10 KB Deadlift Compete Metcon (Time) FOR TIME 50 Cal Row 50 Russian KB Swings (53/35) (Score is Time) GOAL: RPE 9 | This is a hard...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 EZ Bike 8 Air Squats (stretch at bottom) 8 Hang Muscle Cleans w/Empty Barbell 8 Ring Rows Into… 1 ROUND :45 Mod Bike 6 Narrow Stance Squats 6 Hang Power Cleans w/Empty Barbell 6 Jumping Pull-Ups Into… 1 ROUND :30 Fast Bike...Read More
