Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 7 Deadstop Deadlifts Heavy) MIN 2 – 10 Strict Toes to Bar MIN 3 – Max Feet-Elevated Ring Rows (Score is Weight) GOAL: RPE 8 |...Read More

Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (5 min)… 2 ROUNDS 5 Inchworm into Down Dog 8 Alt. Lunges w/ PVC Pass Thru 8 Alt. Step-Ups 8 Tempo Air Squats (1111) *After the General Warm-Up and a quick break,...Read More

Announcements ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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 ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE! 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) 2 SETS* 1:00 Bike (RPE 6) 5/5 S.A. DB Bent Over Rows 10 Scap Push-Ups 20 Alt. Shoulder Taps 10 Cat Cows 2 SETS* 1:00 Bike (RPE 8) 10 DBL DB Bent Over Rows 5 Up-Downs 10 Push-Ups 5 Cobra to Pike *Use DBs lighter...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 8 Wide Grip Behind the Neck Press (Mod) MIN 2 – 12 Supinated Wide Bent Over Row (Mod) (Score is Weight) GOAL: RPE 7 | Wide Grip Push + Pull Pumps. Bodybuilding Metcon (Checkmark) 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 20 Plank Shoulder Taps :20 Hollow Hold 10/10 Split Squats Compete Metcon (AMRAP – Reps) 3 SETS 1:00 Max Strict HSPU -Rest 2:00 b/t Sets- (Score is Total Reps) GOAL: RPE 8...Read More

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Strokes Arms Only 10 Strokes Legs Only 10 Strokes Arms + Legs 10 Groiners Compete Metcon (Distance) 3 SETS 10:00 Row...Read More

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 30 Single Unders 6 WB Deadlifts 6 WB Front Squats 6 WB Strict Press 6 Tuck-Ups Into… AMRAP x 4 MINUTES 20 Double Unders or 5 Single-Single-Double Attempts 8 WB Thrusters* 8 V-Ups *Option to...Read More

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 5 Pausing Box Squats (Heavy)* MIN 2 – 10 Tall Box Jumps *Pause for :02 in tension position while on box. Do not release tension and do not allow body to...Read More