CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Bike hard (1:30-1:45) and aim for unbroken on the Toes to Bar and Front Squats. No more than 1 break on the Toes to Bar but let’s really try to hang on. COMPETE...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1:00 EZ Bike Into… 5 Up/Down Dog 8 Groiners 5 Bootstrappers 10 Scap Pull-Ups Into… :45 Mod Bike Into… 12 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans 10 Kip Swings Into… :30 Hard Bike Into… 5 Power Cleans...Read More
CrossFit Mettle and Honor – TEENS/KIDS CAMP Deadlift (Weight) 1×3 Build to a heavy 3 rep deadlift. Give yourself at least 2min of rest between your sets. Infinity Ladder in 10min of: (AMRAP – Rounds and Reps) Deadlifts Box Jumps (24/20)Athletes start with 1 deadlift and 1 box jump. Reps increase by 1 each round...Read More
CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1:00 EZ Bike Into… 5 Up/Down Dog 8 Groiners 5 Bootstrappers 10 Scap Pull-Ups Into… :45 Mod Bike Into… 12 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans 10 Kip Swings Into… :30 Hard Bike Into… 5 Power Cleans...Read More
Announcements Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and...Read More
CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (IN ABOUT 12-15 MINUTES… Build to a 3-Rep Max Weighted Pull-up) (Score is Weight) GOAL: RPE 10 | TWO more tests this cycle—let’s go! Make sure the chin is getting over the bar for these reps to count. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 8-10...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on fast transitions. Aim for unbroken. Consider American Swings. COMPETE | PART 1 EVERY 3:00 x 3 SETS (Time) 15/12 Cal Row 8 Bar Muscle Up Max Clean and Jerk (185/135) -Rest 1:00 b/t...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
