Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those...Read More

Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 5 Med Ball Front Squat 5 BB Push Press 5 Plank to Pike 5 Hollow Rocks 5 Scap Pull-Ups Into… AMRAP x 5 MINUTES 5 Med Ball Thrusters 5 BB Push Jerks 5 Push-Up to Pike 5 Supermans 5 Kip Swings...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6 Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12+ Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 10 | It’s cruel that we finish the training...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Slightly above moderate pace for the run. Aim for nonstop on the Box Jump Overs at both heights. Big sets on the barbell. no more than 2-3 Sets for both weights. COMPETE | PART 1...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | I love the incline press because it allows me to sneak in some extra chest work on a shoulder day. Try...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’ve never completed this before, add 1 Burpee and 1 Calorie to your last attempt. If you’re feeling it, let’s give it a shot see how far we can get. If we miss, just...Read More