CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/24/22 Functional Strength Back Squat (3-3-3*) *Start Mod-Heavy & Build to Heavy Set of 3. Warm-up as needed prior. -Rest as Needed b/t Sets- GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 High Knees :20 Butt Kickers :20 Alt. Cossack Squats :20 Scap Push-Ups Into… 2 ROUNDS 100m Run 30 Slow/Tall Single Unders* 10 Alt. Single DB Deadlift 10 DBL DB Floor Press 10 Ring Rows *Switch to :20-:30 of Double Under practice in...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 6 SETS 12/10 Ski Erg 10 Box Jump Overs (24/20) 8 Alt. DB Snatches (75/50) 2 Hang Squat Cleans (205/145)* -Rest 3:00 b/t Sets- *Option to go heavier. (Score is Slowest Time) GOAL: SPRINT | RPE 8-9 — Lats/ legs are going to be TOAST...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 5 Scap Pull-Ups 5 Scap Push-Ups 5 Banded Pull Aparts 5 Banded Flys Into… 2-3 ROUNDS (Time Permitting) :30 Bike @ Mod Pace 5 Kip Swings 10 Ring Rows* 5 Push-Up to Pike *Option for Jumping Pull-Ups in round 2....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) ON AN 8:00 MINUTE RUNNING CLOCK… 2 ROUNDS 10 Lunges → 10 Step-Ups 12 KB Deadlifts → 12 Russian KB Swings 10 Tuck-Ups → 10 Strict Knees to Chest :20 Bar Hang → 12 Scap Pull-Ups AMRAP IN REMAINING TIME… 10 Box Jumps w/ Step...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 1 ROUND :30 Row (Arms Only) :30 Row (Legs Only) :30 Row (EZ-Mod) 10 Russian KB Swings 10 Alt Lateral Lunges 10 Scap Pull-Ups 10/10 Leg Swings into… 1 ROUND 1:00 Row (Mod-Hard) 8 KB High Pull 8 Alt Curtsy Lunges 8 Kip Swings 10/10...Read More

Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility...Read More

Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 4 SETS 12-15 DB Push Press (Mod-Heavy, Slow...Read More