Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP 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...Read More
Announcements Sign up for our CPR CLASS HEREon Saturday March 4th CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES* (:40 ON / :20 OFF) MIN 1 – Inch Worm + Push-Up → Push-Up to Pike MIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press →...Read More
Announcements Sign up for our CPR CLASS HEREon Saturday March 4th CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 25ft Knees to Chest 25ft Heels to Butt 25ft Toy Soldiers 25ft High Knees 25ft Butt Kickers 25ft Lunge and Twist 10 Arm...Read More
Announcements Sign up for our CPR CLASS HEREon Saturday March 4th CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing....Read More
Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (2:00 CAP) 6 Good Mornings 6 Push-Up to Pike 6 Alt. Samson Lunges Into… AMRAP x 5 MINUTES 4/4 Lateral Step-Ups* 4 Snatch Deadlifts 4 Hang High...Read More
Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (6-6-6*) (Score is Weight) *Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2. GOAL: RPE 8 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 7/7...Read More
Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Jog 30 Singles 10 Kip Swings 5 Inch Worms (No Measure) Compete Metcon (AMRAP –...Read More
Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS Row (EZ–>Mod–>Hard) 3 Strict Pause Pull-Ups* 10 Alt. Lunges** *Pause :02 at the Top of the...Read More
Announcements Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym! CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (6-6-6*) (Score is Weight) *Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2. GOAL: RPE 8 Bodybuilding Metcon (Checkmark) 1. 3 SETS 7...Read More
