CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch into… 2 ROUNDS 5 Cal Bike (RPE 7) 20 Single Unders 10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch Workout – Performance...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on setting up a pace you can pick up in the later rounds. Use the Run to recover. Consistent pace on the Air Squats and quick sets on the Power Cleans. COMPETE | PART...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (10-8-6-15+ Bench Press (Fat Gripz Optional) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The perfect rep scheme for both strength and size does exist! The first three sets are done with gradually heavier weights and progressively...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 Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. We are going to see this wave-loading scheme one more time this cycle in Week 5. The goal today is to build to a heavier double than you did...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smart consistent sets on the Toes to Bar. We should not come down to quick singles or doubles so we have some left in the tank for Muscle Ups. COMPETE | PART 1 Hang Power...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch...Read More