Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PART 1 (MIN 0-3:00) 25ft Line Drills… Toe Walk Heel Walk Straight Leg Kicks Bear Crawl Quad Crawl Into… PART 2 (MIN 3:00-8:00) 2 ROUNDS 100m Run 10 Alt. Forward BW...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 20:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 20:00 of continuous work....Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Ski @Easy(EZ) pace GOAL: RPE 4 | Make every rep automatic and effortless. NOTES: This is a classic lower/upper body couplet scheme....Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run Into… 3 ROUNDS* 10 Good Mornings (option to hold KB) → KB DL → RKBS 10 Inch Worms → Up-Downs → Burpees 10 Knee Push Ups → Push-ups →...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE OR AFTER your NCFIT PERFORMANCE work. WARM-UP: 5:00 Run @Easy(EZ) pace GOAL: RPE 4 | Match your breathing to your running cadence. NOTES: Running is…not fun 🙂 but...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Bike (Min 1 = EZ / Min 2 = Mod) Into… AMRAP x 5 MINUTES 5 PVC Passes 10 PVC Alt. Overhead Lunges 5 Push-Up to Pike 10 Alt. Groiners...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (10-10-10*) *Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep. (Score is Weight) Week...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS :20 Single Unders* 8 Good Mornings :20 Tall Jump Single Unders 8 Ring Rows 8 Scap Pull-Ups** *Complete Single Single Double Unders RND 2+3* **Complete 5-7 Kip Swings RND...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (10-10-10*) *Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep. (Score is Weight) Week...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Row @Easy(EZ) pace GOAL: RPE 8 | Pick a Calorie goal and Cindy rep scheme you can sustain for the whole 40...Read More