Announcements Carlos shares what CrossFit means to him. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Alt. 90-90 Hip Rotations 4 Air Squats + 4 Jumping Air Squats 4 Pause Kip Swings* *:01 Pause in Hollow + :01 Superman Into… AMRAP x 4 MINUTES 4 Hang...Read 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) 2 ROUNDS 150m Row 5/5 Split Squat 5 Ring Pull-Ups Compete Metcon (No Measure) EMOM x 10 MINUTES 1-3 RMU (No Measure) GOAL: RPE...Read More
Announcements Carlos shares what CrossFit means to him. CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (10-6-2+) (Score is Weight) GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5/5 Ankle Circles 10 Tib Raises 10 Glute Bridge-Ups 5/5 Single Leg Hops + 10 Forward/Bounding Hops Into… 2 ROUNDS 200m Run* 10 Alt. DB Deadlifts 5/5 DB Upright Rows 10 Vertical Jumps w/soft land *2nd Round will be a time trial Workout...Read More
CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up Warm Up (No Measure) 250 Meter Row then 3 Rounds 10 Air Squats to the ball 5 Inch warms 10 Up Downs Strength Back Squat (5X7) Wendler Prep: Work up to a working set of 7 adding weight each set Push Ups (No Measure) 5X7Each...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 – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Bike 3 Rope Pull-Ups 10 Alt. V-Ups 10 Narrow Squats Compete Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 12 GHD MIN 3...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES* (:40 ON // :20 OFF) MIN 1 – BW Good Mornings → BB Good Mornings MIN 2 – Push-Up to Pike → Hand Release Push-Ups MIN 3 – BB Jefferson Curls → BB RDLs MIN 4 – Up-Downs → Up-Downs Over...Read More
CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (10-6-2+) (Score is Weight) GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on your set of 2, go for it! Bodybuilding Metcon (Checkmark)...Read More
