CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up 5 Minute AMRAP (No Measure) Jog down and back length of gym 10 Step Ups 5 Up downs 10 PVC perfect deadlifts Strength Deadlift (5X7) Wendler Week 1 Workout Speed ladder Drills (Time) We are working to improve foot work and explosivenessRead More

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 50 Single Unders 10 PVC Pass Throughs 5 Behind the Neck Snatch Press Compete Metcon (Weight) 5 SETS 1 High...Read More

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Deficit Calf Raises 4 Tib Raises 4 KB RDL 4 Alt. 90/90 Hip rotations INTO… AMRAP x 4 MINUTES 100m Run 5 Russian KB Swings 5 KB Goblet Squats Strength...Read More

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (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...Read More

Announcements Carlos shares what CrossFit means to him.     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

Announcements Carlos shares what CrossFit means to him.     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 Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Cardio :30 Plank Hold 10 Banded Pull-Aparts 5 Slam Ball Deadlift + 5 SB Press 10 Scap Pull-Ups Into… 1 ROUND :30 Cardio :20/:20 Side Plank Hold 10 Banded Bicep Curls 8...Read More

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike Continuously (No Measure) GOAL: RPE 5 | Aerobic Capacity. Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This...Read More

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike :20 Handstand Wall Hold 10 BB Hang Muscle Clean Compete Metcon (Weight) 5 SETS 3 High Hang Power Clean -Rest...Read More

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES :20 Bike (MOD PACE) 10 PVC Pass Thru 10 PVC Behind The Neck Push Jerk 5 Inchworm + Push-Ups INTO.. AMRAP x 3 MINUTES :20 Bike (MOD-HARD PACE) 5 PVC Behind...Read More