CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max Front Squat) (Score is Weight) GOAL: RPE 10 | How strong can you get in 6 weeks week? Let’s find out. We love chasing gains in absolute strength so that we can take that progress and...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on the BMU today. See if we can perform every set unbroken. Consider (135/95) on the Lunges. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 150m Run MIN 2...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max on the Bench Press ) (Score is Weight) GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We know the drill here. See if we can increase the weight from our last performance. Make sure to stay on the clock and be able to perform the Jerk immediately from the Power Clean...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Toe Touch Jumping Jacks :15 Lunge + Twist :15 Jumping Squats :15 Burpees *1 RND = MOVT 1 – MOVT 4. into… SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 5 BB Clean Deadlifts 5 BB Upright Rows* 10 Elbow Punches 5 Hang...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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 SETS 10/8 Cal Bike (Easy Pace) 8 Lunge-Lunge-Squat* 8 Scap Pull-Ups :20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS 10/8 Cal Bike (Moderate Pace) 8 Box Jumps @ 20in* 8 Ring Rows** *Switch to 4+4 Box...Read More