CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Slightly above moderate pace for the run. Aim for nonstop on the Box Jump Overs at both heights. Big sets on the barbell. no more than 2-3 Sets for both weights. COMPETE | PART 1...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | I love the incline press because it allows me to sneak in some extra chest work on a shoulder day. Try...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’ve never completed this before, add 1 Burpee and 1 Calorie to your last attempt. If you’re feeling it, let’s give it a shot see how far we can get. If we miss, just...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 Rowing* 5 Inchworm + Push-Up 10 Alt. Bird Dogs 10 Up-Downs** *RND 1 = Arms +...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) GENERAL WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into… 1 ROUND 20 High Jump Single Unders 20 Fast Single Unders 6/6 Single Arm DB Upright Row 12 Alt. Lunges :30 Plank Into… 1...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Tempo Weighted Chin-Up (30X0) -Rest :10- 12+ Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back and biceps for Week 5 of 6 in this cycle....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Great day for some Gymnastics practice. Go with your most challenging muscle up movement. COMPETE | PART 1 3 SETS (No Measure) 800m Run -Rest 3:00- 400m Run -Rest 2:00- 200m Run -Rest 5:00- (No...Read More