CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Alt. DB Snatches (70/50) 100m Run 10 Strict Deficit HSPU (4′ Def) (Score is Time) GOAL: EFFORT | RPE 6-7 — A play on one of the Rogue invitational events. Slightly lighter DB/ volume than the athletes saw during the...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep ) (Score is Weight) -Rest as Needed b/t Part 1 & 2- Deadlift (2.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep ) (Score is Weight) GOAL: RPE 8-9 | Let’s...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 10/8 Cal Row 10 Sumo Stance Good Morning 5 Inchworms 5 Kang Squats 15 Glute Bridges Strength Deadlift (5-4-3-2*) *Start Moderate and build to Heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 60/50 Cal Row 50 Sumo Deadlifts (205/145)|(145/100) 50...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :20 Air Squats + :20 Alt. Groiners MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 10 SETS FOR QUALITY 3 Weighted Strict Pull-Ups 9 Strict Dips* 12 KB Goblet Squats (Mod) *Pause for :01 at top of every dip. -Quick...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or yesterday as an additional Rest Day...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :20 Air Squats + :20 Alt. Groiners MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings MIN 3...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 200m Run INTO… 3 ROUNDS 7/5 Cal Bike + 5 Burpees 10 Scap Push-Ups 8 Clean Deadlifts 6 Hang Muscle Cleans INTO… 200m Run...Read More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NCCOMPETERead More

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NC FLEXRead More