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 – NCCOMPETERead 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 FLEXRead More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 400m Run Into… 3 ROUNDS* 10 Knee Push-Ups → 10 Push-Ups → 10 BB Strict Press 10 Air Squats → 10 Alt. Jumping Lunges → 10 Alt. Empty BB Front Rack Lunges 10 BB Elbow Punches → 10 Hang Muscle Cleans → 10 Hang Power...Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/24/22 Functional Strength Metcon (Checkmark) 1.4×10-12 Barbell Hip Thrust (Heavy) -Rest as Needed b/t Sets- 2. 4×6-8 “No Touch” DB Deadlift (Heavy) -Rest as Needed b/t Sets- GOAL: RPE 8-9 | Should be HEAVY AF for both movements. On the DL, no over/under...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 1-2-3-4-5-6-7-8-9-10 Power Snatches (95/65) 10-9-8-7-6-5-4-3-2-1 Toes to Bar *Complete a 100m Run after Each Full Round. (Score is Time) GOAL: EFFORT | RPE 6-7 — This will feel more like a SPREFFORT. everything from start to finish should be unbroken and the 100m...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 40 Single Unders 10 Lunges 10 Tuck-Ups Into… AMRAP x 4 MINUTES 40 Double Unders 10 DB Goblet Lunges 10 Strict Knees to Chest Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Rope Climbs* *Options… Practice J-Technique Practice Spanish...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Bootstrappers 4 Alt. Cossack Squats 4 Up-Downs Into… AMRAP x 4 MINUTES 4 BW Kang Squats 4 Narrow or Sumo Stance Squats* 4 Burpees *Alternate b/t narrow stance and wide stance Squats each round. Workout Metcon (AMRAP – Reps) AMRAP...Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/24/22 Functional Strength Push Press (10-8-6-8-10*) *Start Moderate, Build to Heavy, Come Back Down to Moderate. **Superset each set with 20 Slow Tuck-Ups and 30 Banded Face Pulls. -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Building to a heavy 6-rep (heaviest...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (3:00 Cap) 6 Alt. Groiners + Hamstring Stretch 6 Push-Up to Pike 6 Cat Cows Into… AMRAP x 5 MINUTES 5 DBL DB Strict Press* 5 DBL DB RDL 5 Up-Downs over DB *At halfway switch to Push Press. Strength Deadlift (ON A...Read More