CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: No hesitation here, keep moving from start to finish. Try to take the Burpees to the end of the 2:00 with no more than :05 buffer before hitting the BMU. If these are your jam...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Toe Touch Jumping Jacks 10/10 Big Arm Circles (Forward + Backwards) 10 Banded Pull Aparts 10 Banded Lat Pull-Downs 10/10 Banded Dante Rows 10 Hollow Rocks Into… 1 ROUND 8 Shoulder Taps 8 Scap Push-Ups 8 Up-Downs 8 Scap Pull-Ups Into… 1...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 | Incline bench on shoulder day? Yes, please. I love hitting the upper chest and delts coming off a rest day. Try...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) 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2-3 ROUNDS :40 Plank* 6/6 Reverse Lunge with arm overhead** :20/:20 Side Plank 5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND ** Add light DB 2nd ROUND Into… 1:00 Cardio Choice (Run, Bike, Row or...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: Smooth transitions, let’s aim for unbroken on the reps. If you’re comfortable with this weight focus on squat snatching the first rep. If this is a tougher weight, let’s get a quick CnJ with no...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 10 PVC Pass Throughs 10 Box Step Overs 10 Air Squats Into… 1 ROUND 10 Up-Downs 10 Behind the Neck Snatch Grip Strict Press 10 Box Jumps (Low Landing) 10 Med Ball Front Squats Into… 1 ROUND 10...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 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 day for Week 3 of our accumulation cycle. This is...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 Jumping Jacks :20 Forward + Backward Legs Swings (:10 Each Leg) :20 Crossbody Leg Swings (:10 Each Leg) :20 Butt Kickers :20 Good Mornings :20 Glute Bridge Ups Into… AMRAP x 5 MINUTES 200m Run 10 Barbell RDL 10 Bird Dogs Strength...Read More