CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 ROUNDS FOR TIME 25 Chest To Bar Pull-Ups 50m Overhead KB Carry (R) (53/35) 25 Russian KB Swings 50m Overhead KB Carry (L) (Score is Time) GOAL EFFORT | RPE 6-7 — This is the Sunday NCMETCON but wanted to get...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up AMRAP x 8 MINUTES 6 Burpees :20 Hollow Hold 3 Scap Pull-Ups + 3 Scap Retracts* 6 Alt. Step-Ups 8/6 Cal Row *Scap Pull-Ups: Shoulders move up & down Scap Retracts… Step 1: Scap Pull-Up Step 2: Push down on bar through the lats, leaning slightly...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (ON A 30:00 RUNNING CLOCK… Build to a Heavy 4-Rep Back Squat*) *FOCUS: Back Squat…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | 30:00 to work on the BS. This is plenty of time. Take a conservative approach warming-up then I would recommend...Read More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – CrossFit Warm-up 2 ROUNDS :40 Cal Bike 8 BB Strict Press w/ :01 Pause OH 10 Slam Ball G2OH 20 Crossbody Mountain Climbers Into… 1-2 ROUNDS (Time Permitting) 6 Scap Push-Ups + Push-Up 8 BB Push Press 10 Slam...Read More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 4-Rep Shoulder Press*) *FOCUS: Shoulder Press…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | Building to your heaviest 4-Rep effort across 20:00. Use...Read More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES 500/400m SkiErg 100′ HS Walk -Rest 1:30 b/t Sets- *Pick up where you left off. Each 5′ counts as 1 rep. (Score is Total...Read More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up 3 ROUNDS 15/12 Cal Row → 12/10 → 12/8 5 Push-Up to Down Dog → 5/5 Single Arm DB Strict Press → 5 Empty Barbell Strict Press :20 Top of V-Up Hold → :20 Hollow...Read More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – NC FLEXRead More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Row (Legs Only) 20 Shoulder Taps 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2-3 ROUNDS :30 Row (EZ → Mod → Hard) 8/8 Half Kneeling Arnold Press 8/8 Single Leg, Single...Read More

Announcements Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) “REGIONAL EVENT 16.5” 3 ROUNDS FOR TIME 400m Run 40 GHD Sit-Ups 7 Deadlifts (405/275) (Score is Time) GOAL: HEAVY | RPE 6-7 — This workout is going to be somewhere b/t an EFFORT...Read More