CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 SETS 10 Calf Raises 10/10 Leg Swings 10 Cat/Cow Into… 2 SETS 5/5 Ankle Circles 10 Alt. Groiners 10 Alt. Deadbugs Into… 2 SETS 30 Single Unders 5/5 Single Leg Good Mornings 10 Sit-Ups Workout “UNLUCKY ANNIE” (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES MIN 1 – :30 Arms Only/ :30 Legs Only MIN 2 – :40 Forever Pace (50-60 RPMS) MIN 3 – :40 Mod Pace (55-65 RPMS) MIN 4 – :40 Hard Pace (60-70RPMS) -Quick Transition- AMRAP x 3 MINUTES 10 Bunny Hops*...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike (EZ Pace) 10 PVC Pass Throughs 10 Med Ball Front Squats Into… 2 ROUNDS :30 Bike (Mod Pace) 10 Alt. PVC Around-the-World 10 Med Ball Thrusters Strength Metcon (Weight) EVERY 1:30 x 7 SETS* 1 Snatch Pull + 1 Hang Power...Read More

CrossFit Mettle and Honor – NC FLEX Note – THROWBACK WEEK TO 9/12/22 Functional Strength Metcon (Checkmark) 3 SETS FOR QUALITY 3:00 Run, Bike, or Row Into… 20 Alt. Long Lunges 10 Alt. Cossack Squats 10 Reps of I-Y-T w/ Small Plates -Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets- FOCUS: Get Warm then...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING REINDEER GAMES (Time) FOR TIME 150/100 Cal Bike 75 Pull-Ups 50 DB Box Step Overs (50/35)|(35/20)/(24/20) 25 DB Devil’s Press *Athlete may partition reps as needed. (Score is Time) KG DB: (22.5/15)|(15/10)GOAL: EFFORT | RPE 6-7 — Early Holiday present coming your way! This is actually our...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Bottom of Squat Hold or 10 Air Squats 10 WB Push Press 10 Scap Push-Ups 10 Ankle Rotations (L/R) INTO… AMRAP x 4 MINUTES 30’ Bear Crawl 10 BBFront Squat 8 Push-Ups* *Option to complete from knees. Strength Front Squat...Read More

Announcements Got a friend home for Christmas break or a Teen? Get them to throwdown with you for only 50$ for their break. CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Elevated Calf Raises w/:02 pause in bottom stretch 10 Ring Rows :25 Dead Bar Hang 10/10 Leg Swings (side...Read More

Announcements Got a friend home for Christmas break or a Teen? Get them to throwdown with you for only 50$ for their break. CrossFit Mettle and Honor – NC FLEX Note – THROWBACK WEEK TO 9/12/22 Functional Strength Back Squat (10-10-10*) *Start Moderate-Light then Moderate then Moderate-Heavy FOCUS: Back Squat…rebuilding across the month to a...Read More