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) 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack...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 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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6-8 Seated Barbell Shoulder Press (Heavy) Rest 1:30 8-12 Barbell Bicep Curls (Moderate) Rest 1:30 15-20 Hanging Knee Raises -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press)GOAL: RPE 9 | Week 2 of 6. Aim for heavy weights on the shoulder press...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal here is unbroken on the barbell, cycling the Hang Power Clean into the Push Press. Don’t slack off on the Burpees, but we can set a consistent nonstop pace here to use as a...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4...Read More

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (2-3 SETS 10-12 Barbell Back Squats (Moderate-Myo Reps)*) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 8-12 reps to near failure on the barbell back squat. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s opt for the Ring Muscle Up today, as we have the Bar Muscle Up in our programming Saturday. Two ways to get after this, have a set plan of numbers and reps and stick...Read More