CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squats 12 Good Mornings Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box Step-Overs 12 Barbell RDL Into… 1 ROUND 12 Alt. Scorpions 12 Alt. Glute Bridge March 6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Deadlifts the entire time. Focus on cycling the Box Jump Overs with a quick jump, step down method. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 16/13 Cal Bike 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-4 SETS (Weight) 8 DB Tempo Bench Press (30X0) -Rest 1:30- 8 Tempo Chin-Up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on DBs)GOAL: RPE 6-9 | This week is a deload week before kicking off our next cycle on April 1. Use this week to take...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) 4 ROUNDS :20 Alt. Standing Marches (slow high knees) :10 Fast High Knees Into… 4 ROUNDS :20 Alt. Quad Stretch (slow butt kickers) :10 Fast Butt Kickers Into… AMRAP x 6 MINUTES (2-3 ROUNDS) 100m Jog 5 Lunge-Lunge-Squat 10 Alt. Plank Shoulder Taps 15 Glute...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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 5 BB Hang High Pulls 10 Alt. Elbow Punches 10 Ring Rows Into… 2 ROUNDS 20 Single Unders 5 BB Good Mornings 10 Alt. Back Rack Elbow Punches 5 Scap Pull-Ups + 5 Kip Swings Strength – All...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (ON A 16:00 RUNNING CLOCK… Build to a 5RM Sumo Deadlift ) (Score is Weight) GOAL: RPE 10 | FINAL TEST OF THE CYCLE. Keep the core braced and keep tension every time you pull the bar from the ground. Let’s finish this cycle strong!...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Low reps so goal is unbroken. Focus on trying to relax more on the Double Unders so we can push the Power Clean and Bar Muscle Up. Rest up before picking up the barbell because...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 SETS 50 Single Unders or :30 Cardio Choice 5 Reps of (1) Up-Down + (1) Hand Release Push-Up 5/5 Slow Plate Around the Worlds 5 Plate Ground to Overhead (w/ :01 Pause at Top in Press Position) 10 Plate Strict Press (w/ :01 Pause...Read More