CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 3-5 Weighted Pull-Up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Go heavy on these and finish with a TOUGH set of 3 to 5 reps. We are still keeping the volume low, but we want to start priming...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts....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 – 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: Aim for sub 1:45 Run. Consider GHD Sit-Ups. COMPETE | PART 1 Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt....Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 Tempo Military Press (30X0) -Rest 1:00- 12 DB Arnold Press (Mod) -Rest 1:00- 100 Single Unders -Rest 1:00 b/t Sets- (Score is Weight on Military Press)GOAL: RPE 6-8 | A little midweek shoulder work as we go through this deload week. Again, pick...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Groiners 8 Push-Up to Pike 8 Ring Rows 8 Strict Press* Into… 2 ROUNDS 8 Kang Squats 8 Hand-Release Push-Ups** 8 Kip Swings 8 Front Squats*** * Push Press in Round 2 ** Pike Push-Ups in Round 2 *** Thrusters in Round...Read More

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (2-4 SETS  8 Library Deadlifts (Moderate)) -Rest 2:30 b/t Sets- (Score is Weight on Deadlifts) GOAL: RPE 6-8 | Keeping the hinging pattern strong after our 5RM test last week. Again, pick the right volume and RPE here based on how you are feeling. We are...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on big sets (i.e. 10 Rounds). Pick 2 movements that we want to really focus on and hit those hard and unbroken. COMPETE | PART 1 2 ROUNDS FOR TIME  (Time) 25/21 Cal Ski...Read More