CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Quick transitions. Pick up the jump rope and barbell sooner than you want to. Unbroken on the HPC! COMPETE | PART 1 3 SETS (Time) 15 Hang DB Snatch (arm 1) (50/35) 10 Single Arm...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-Press (Moderate) -Rest :30- 12-16 DB Lateral Raises* (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High Hang Muscle Cleans 10 Alt. Groiners Strength – All EMOM x 12 MINUTES*...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’re feeling beat up just flow and flush. If you’re feeling good then let’s approach this like we did last week on Saturday. Find that just uncomfortable enough pace and sustain! COMPETE | PART...Read More
CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy)) -Rest 3:00-4:00 b/t Sets- *Immediately following your third set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts. (Score is Weight) GOAL: RPE 9 | Revisiting this from week 1. Try...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25...Read More
Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots...Read More
Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots...Read More
Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots...Read More
