CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (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 20...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 Elbow Punches 8 Good Mornings 6 High Hang Muscle Clean Compete Metcon (Weight) 5 SETS 1 High Hang Squat Clean + 1 Hang Squat Clean (Above Knee) + 1 Hang Squat...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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Tib Raises (back against the wall) 8 Alt. Groiner + Hamstring Stretch w/Twist* 6 Burpee Broad Jumps 100m Jog Into… 2 ROUNDS 10 Alt. DB Deadlift 8/8 SA DB Strict Press → 8/8 SA DB Push Press 6 Alt. DB Hang Muscle...Read More

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3 SETS 10:00 Cardio Choice -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 6 | Nasal breathing only. Pick a pace that is ‘easy’ for you to sustain for each 10min interval. Think about a pace that you can sustain for a full 30-45min...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES MIN 1 – :40 Arm + Body Rowing MIN 2 – :40 Heels Down Rowing* MIN 3 – :40 Heel Up Rowing* MIN 4 – :40 Rowing (SPM 22-24) MIN 5 – :40 Rowing (SPM 25-27) MIN 6 – :40 Rowing...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 1:00 Bike 10 Up-Downs 5 Big Kip Swings Compete Metcon (No Measure) EMOM x 12 MINUTES 1-3 RMU (No Measure) GOAL: RPE 4 | Building off of last week. Continue with the...Read More

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

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Athlete Choice! Warm-Up as needed for the Pause Front Squats. Compete Metcon (Weight) 3 SETS 3 Pause Front Squats (Score is Weight) GOAL: RPE 6 | Light Prep work before the NCFIT Workout today. Hold a :02...Read More