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 Strength 4 SETS (AMRAP – Reps) Max Strict Chest To Bar Pull-ups -Rest :30- 12-16 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Come out strong on the row but save a little in the tank for the run in the end. Goal is everything unbroken. Consider Chest to Bar Pull-Ups. Get after the grind and remember those...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run NCFIT Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. Finish with a heavy double, with NO FAILED REPS. In two weeks, we will test a 2RM. Do not rely...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Move fast today, that’s the key. Consider (50/35) on the DB. COMPETE | PART 1 EVERY :30 x 3 SETS (AMRAP – Reps) Max Reps Power Snatch* *SET 1: 75% SET 2: 65% SET 3:...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. You know what to expect and what weights to hit. Make this a STRONG, quality session topping your previous numbers....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Prioritize the barbell. Do your best to stay relaxed on the jump rope so we can tackle the heavier barbell. This workout is going to feel much longer if we start missing lifts! COMPETE |...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps 10 Walk the Dog Into… 2 ROUNDS 50 Single Unders* 7 Clean Grip Deadlift 7 Muscle Cleans**...Read More