CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps...Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (5 SETS 5 Tempo Bench Press (30X0)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. We want to go a little heavier on these than we did last week. The tempo and rep scheme stay the same, but...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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance...Read More

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5 SETS 5 Tempo Back Squats (20X0) -Rest 4:00 b/t Sets- ) (Score is Weight) GOAL: RPE 9 | Week 1 of 6 building to a 3RM on the back squat. This is meant to be a tough effort without getting close to failure. Keep...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider (115/75) on the Push Press. Goal is everything unbroken. Try to set up your barbell to pick up immediately after coming down from the Toes to Bar. COMPETE | PART 1 5 ROUNDS (Time)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg...Read More

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-ups (20X0) -Rest 2:00 b/t Sets- ) (Score is Weight) GOAL: RPE 9 | Week 1 of 6 as we build to 3RM weighted pull-up. Use some warm-up sets to find the appropriate weight here and then hold it across all...Read More