CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt Samson Lunges 5 Push Up to Down Dog 10 Alt Samson Lunges :30 Cardio Choice Into… 1 ROUND 30 Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps 30 Fast Single Unders 5 SLOW Push-Ups 10 Alt. Shoulder Taps :30 Cardio...Read More
CrossFit Mettle and Honor – NC FLEX Strength Back Squat (6 SETS 4 Tempo Back Squats (20X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. Our second week hitting sets of 4. Build on the weight from last week and keep the tempo the same throughout the...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Hard effort on the row, sub 4:00 both rounds. Aim for 2-3 Sets on the Wall Balls and 2-3 quick sets on the Snatches. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch...Read More
CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The goal is to keep going heavier this week than what you used last week. That might be a tiny jump, and that...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpee Pull-Ups on this one. Pretty simple today, just keep moving. Set whatever pace will allow for essentially non stop movement for the entire 18 minutes. COMPETE | PART 1 FOR TIME (Time) 100...Read More
Announcements Hey everyone! Just a friendly reminder that starting this Thursday and for the next 5 weeks, our 6pm class will be replaced by our Teens Camp. After these 5 weeks, we’ll be back to our regular 6pm class schedule. Thanks for your understanding and support! See you at the gym, Ponce CrossFit Mettle and...Read More
Announcements Hey everyone! Just a friendly reminder that starting this Thursday and for the next 5 weeks, our 6pm class will be replaced by our Teens Camp. After these 5 weeks, we’ll be back to our regular 6pm class schedule. Thanks for your understanding and support! See you at the gym, Ponce CrossFit Mettle and...Read More
Announcements Hey everyone! Just a friendly reminder that starting this Thursday and for the next 5 weeks, our 6pm class will be replaced by our Teens Camp. After these 5 weeks, we’ll be back to our regular 6pm class schedule. Thanks for your understanding and support! See you at the gym, Ponce CrossFit Mettle and...Read More
