CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Bodyweight Good Morning 5 Inch Worms 10 Lateral Hops Over Bar* 10/10 Adductor Rocks 10 Alt. Child’s Pose Lat Stretch 10 Alt. Cossack Squat 5 Broad Jumps into… 2 ROUNDS 6 Up-Downs Over Bar** 6 Jumping Squats 6 Deadlifts...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Bodyweight Good Morning 5 Inch Worms 10 Lateral Hops Over Bar* 10/10 Adductor Rocks 10 Alt. Child’s Pose Lat Stretch 10 Alt. Cossack Squat 5 Broad Jumps into… 2 ROUNDS 6 Up-Downs Over Bar** 6 Jumping Squats 6 Deadlifts...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 10-12 Dumbbell Romanian Deadlifts (3111) -Rest 1:00- 12-15 Bulgarian Split Squats (Bodyweight or Light Load) -Rest 2:00 b/t Sets- (Score is Weight on RDLs)GOAL: RPE 6 | DELOAD WEEK. Smooth, intentional movements to dial in form and activate key muscle groups. Yes, we’ve hit...Read More

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 EMOM x 24 MINUTES (No Measure) MIN 1 – 20/15 Cal Bike MIN 2 – 20/15 Cal Ski MIN 3 – Rest (No Measure)GOAL: LONG CONDITIONING | RPE 8 | Goal is a hard effort on both machines. This is going to challenge our Power...Read More

Announcements Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and...Read More

Announcements Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Alt. 90-90 Hip Rotations 4/4 Moose Antlers 8 Calf + Tib Raises 8 Scap Pull-Ups Into… 2 ROUNDS 4 Air Squats + 4 Jump Squats 8 Empty Barbell Strict Presses 24 Single-Unders or Double-Unders 8 Kip Swings Workout of the Week...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8-10 Tempo Front Squats (30X1) Rest 1:00 12-15 Dumbbell Step-Back Lunges (3111) -Rest 2:00 b/t Sets- (Score is Weight on Front Squats)GOAL: RPE 6 | DELOAD WEEK. Maintain focus on position and tempo. Use this as an opportunity to refine technique and build a...Read More

Announcements Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and...Read More

Announcements Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and...Read More