CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 12-15 Slight Incline DB Bench Press (Myo Reps)* Rest 2:00 8-12/8-12 Single Arm DB Row (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the slight incline dumbbell bench press. Rest for 15-20 seconds,...Read More
CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More
CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is labeled as an Effort but it’s going to be a GRIND for us. We’re looking to get uncomfortable from the get go. Push the pace with just a little left in the tank...Read More
CrossFit Mettle and Honor – NC FLEX Strength EMOM x 16 MINUTES (Weight) MIN 1 – 6-8 Library Deadlifts (Heavy) MIN 2 – 1:00 Moderate Cardio MIN 3 – 12-16 Dead Stop Russian KB Swings (Heavy) MIN 4 – REST (No Measure) (Score is Weight on Deadlifts)GOAL: RPE 9 | Week 2 of 6. Sterenth...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES* :30 Row 35 Single Unders 6 Alt. Box Step Overs 6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold Quick Rest Then Into… 1-2 ROUNDS (TIME PERMITTING)...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Toes to Bar. Barbell should be unbroken. If you got the Toes to Bar unbroken get after it but we want consistent big sets! COMPETE | PART 1 EMOM x 20 MINUTES...Read More
Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON...Read More
