CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth flow here. Primary focus is going to be the run. Can we keep these at a consistently high pace each round. Aim for nonstop on the Push-Ups and Lunges. COMPETE | PART 1 AMRAP...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-16 DB RDLS (Heavy) -Rest :30- 8-12 Sumo Stance DB RDLs (Moderate) -Rest :30- 20 KB Glute Bridge (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Heavy RDLs)GOAL: RPE 9 | The meanest glute pump I’ve ever felt. Make this session count and...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s aim for big sets to start each movement and stop 5 reps shy of failure. Basically move fast and unbroken. The second movement gets choppy is when we break and try to go quick...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (4-8 SETS 3 Tempo Bench Press (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Shoulder to OH has to be unbroken. Biggest factor is going to be how quickly you can get your RPMs back up every time you get back on the bike. COMPETE | PART 1 EMOM...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10...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