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 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time)...Read More
CrossFit Mettle and Honor – NC FLEX Strength 12-10-8 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight on DL)GOAL: RPE 8 | This is a primer for the giant set coming up in the FLEX BODYBUILDING section of the programming. Focus on a strong grip...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 2:00 on the Run. Fast effort on the barbell. Aim for your biggest unbroken set (both rounds coming back from the run), then quick sets or quick singles to finish the reps. COMPETE |...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Neutral Grip DB Bench Press (30X0) -Rest 1:30 8-10 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Another push/pull day this week as we bias the upper body for this 6-week cycle. Maintaining a strict...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on keeping the Bike to less than a minute…this will be a challenge deeper into the AMRAP. Aim for unbroken on the DB movements for all 15min. COMPETE | PART 1 EMOM x 28...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For...Read More
Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with...Read More
