Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-10-10*) (Score is Weight) *Week 6 of 10-6-2 Cycle. Goal is to beat your 10-10-10 from Week 1. GOAL: RPE 7 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 DB Narrow Grip Bench (AHAP) Immediately...Read More

Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: Row 1:00 EZ 1:00 MOD 1:00 Hard INTO… 3 Rounds 10 Knee Push-ups 5/5 SA DB Push Press GOAL: RPE 8 | Your goal is 20/15 Cals...Read More

Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 25’ High Kicks 25’ Walking Samson Stretches 25’ Bear Crawls 25’ Bunny Hops 25’ High Knees 25’ Butt Kickers 25’ Up-Down Broad Jumps 100m Jog *Take a short...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Scap Push-Ups 8 Scap Pull-Ups 8 Slam Ball Deadlift 8 Slam Ball OH Press Into… 1 ROUND 8 Alt. Shoulder Taps 8 Ring Rows 8 Slam Ball Ground to OH 4 Inch Worms Into… 1 Round 10 Hollow Rocks 8 Slam Balls...Read More

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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 6 Air Squats 4 Sumo Stance Bodyweight Good Mornings 6 Alt. Step-ups 4 Knee/Regular Push-ups 6/4 Cal Row -Rest 1:00- AMRAP x 4 MINUTES 6 WB Front Squats OR WB to a Target 4 Sumo Deadlifts Barbell OR KB* 6 Box...Read More

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. (No Measure) Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20 Alt. Landmine...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: None. GOAL: RPE 4-5 | Same calories/station every round. You are going to work your pacing purely on the machines today. You will also work those fast transitions with only 5s of rest. Focus on that breathing...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: AMRAP x 5-7 MINUTES 10 V-Ups 50 High Knees 100m Run Backwards GOAL: RPE 6-8 | 4 Rounds/SET. 4 Rounds/set will put you at 160 TTB. You should be able to manage this volume of TTB as...Read More