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) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Groiners + Twist 5 Tempo Air Squats (31X1) 10 Piked Shoulder Taps 5 Tempo Push Ups (31X1) Into… 2 ROUNDS 10/8 Cal Row 10 Air Squats (RND 2: Empty Bar Front Squat) 8 Kip Swings...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to get into the second round. Push the Row, it should feel uncomfortable the entire time. Pistols we should be able to get done unbroken. Aim for no more than 3-4 sets on...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 Plank Strength – All Bench Press (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider American Swings. We should be moving fast towards the end. Even though the reps are picking up we want to be picking up the pace. COMPETE | PART 1 EMOM x 40 MINUTES (No...Read More

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time...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