CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel, and do not...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold...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) 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 –...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get after it today! Fast big sets if you need to break but aim for big sets. Really push the SDHP and Push Press, this is where we can really crank up the score! COMPETE...Read More

CrossFit Mettle and Honor – NC FLEX Strength 20-16-12 (Weight) DB Bulgarian Split Squat Right Leg (Moderate) -Rest 1:00- DB Bulgarian Split Squat Left Leg (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Remember to treat this as a burner and a primer for what’s coming up next. Don’t dig your grave...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken Toes to Bar on the first 1-3 Rounds. No more than 2 Sets in the last rounds. COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Rep of Complex… 3 Power...Read More