CrossFit Mettle and Honor – NC FLEX Strength Front Squat (ON A 16:00 RUNNING CLOCK… Build to a 5RM Front Squat ) (Score is Weight) GOAL: RPE 10 | Skipping leg day and weak legs have never been cool. The tempo front squats have been brutal this cycle. Make sure that work pays off today....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Toe Touch Jumping Jacks 6/6 Single Arm Ring Rows 6/6 Split Squats 12 Bicycle Crunches 6/6 Single Leg RDLs Into… 1 ROUND 10 Supinated Scap Pull-Ups 10 Lunges 10 Deadbugs 10 KB Deadlifts Into… 1 ROUND 6 Strict Knees to Chest 5...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider legless on the Rope Climbs. Goal is unbroken on all movements. COMPETE | PART 1 Repeat 24.3!Read More

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (ON A 16:00 RUNNING CLOCK… Build to a 5RM Bench Press) (Score is Weight) GOAL: RPE 10 | Week 6 of 6—It’s time to put all that work to the test. There is no prescribed tempo today, but we don’t want to bounce the bar...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) TABATA 1 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Mountain Climbers MVMT 2 – Max Alt. DB Around the Worlds Into… TABATA 2 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Cal Bike MVMT 2 – Max DB...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 – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Plank Toe Touch 10 Alt. Squat Reach 10 Up-Down 10 Scap Pull-Up Into… 1 ROUND 8/8 Single Leg Glute Bridge Up 8 Tempo Wall Ball Front Squat (1111) 8 Alt. Step-Ups 8 Kip Swings Into… 1 ROUND 6 Barbell RDL 6...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: No more than 2 sets on the Deadlift and Toes to Bar. Let’s aim for unbroken on the Wall Balls. COMPETE | PART 1 FOR TIME  (Time) 800m Run 60/50 Cal Bike 40 DB Shoulder...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5 Tempo Sumo Deadlift (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Last day of our deload week. Finish with a tough set of 5 that feels heavy but moves relatively fast. We want to prime the body and feel strong...Read More