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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8/8 Kettlebell DL 5 Scap Push-Up + :30 Plank Into… 2 ROUNDS 100m Run 5 Tempo Push-Up (31X1) 8/8 Single Arm Kettlebell Swing 5 Scap Pull-Ups + :30 Bar Hang Workout – Performance AMRAP x 24 MINUTES (AMRAP – Rounds and...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS :40 Row 6 Up-Downs...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Put your head down and SPRINT! Unbroken on the barbell, push the pace on the row and Up-Downs! COMPETE | PART 1 FOR TIME (Time) 2 ROUNDS 16/13 Cal Bike 6 Power Clean (155/105) 6...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 | Sets of 4 on the back squat are so much more forgiving than sets of 5. Or at least that is what I told myself to...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Deadlift, quick and smooth on the Box Jumps. Open each time with your biggest attempt at Toes to Bar. Then quick sets to finish off the Set! COMPETE | PART 1 Back...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 | Shifting from sets of 5 to sets of 4 here. Add weight accordingly, but do not get sloppy. Chin has to get over the bar and no kipping....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box...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 – 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