CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | We are back hitting this combo from Week 2. Really squeeze the glutes at the top of the...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken on the Wall Balls. Try to get the ball in your hands right after each double under set. COMPETE | PART 1 Back Squat (5×10 @60%) (Score is Weight) GOAL: RPE 6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD Sit-Ups and legless on the Rope Climbs. Keep a strong pace on the Bike that you know you can continue to repeat. COMPETE | PART 1 3 ROUNDS FOR TIME  (Time) 9 Shuttle...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS :45 Bike (Moderate Pace) 8/8 Split Squat 10 Alt. Elbow Punches 10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING) :30 Bike (Hard Pace) 10 Alt. Lunges 10 Ring Rows 10 Tuck Up or V-Ups Extended Warm-Up – All EMOM x 9 MINUTES (No...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6+ Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 4 of 6. We are back hitting the same...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) 2 ROUNDS 200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 8 BB BTN Push Press 6 PVC Pass Throughs 4 Cat Cows Workout of the Week...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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus is the Row. You know you’re going to be fatigued from the other movements so let’s make sure we’re setting a pace for ourselves that we are never going to drop below. COMPETE...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON /:20 OFF) MIN 1 – Single Unders MIN 2 – Single Leg Single Unders (:20 per leg) MIN 3 – Run In Place Single Unders MIN 4 – Scissor Kick Single Unders MIN 5 – Single Unders Into… 1...Read More