Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – CrossFit...Read More

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NC...Read More

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NCCOMPETE...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 200m Run 10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings 10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111) 10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch Strength...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8) 8 Tall Step-Ups → 8 Box Jumps 16 Alt. Russian Twists → 8 Alt. Sit-Thrus 8 Alt. Groiners → 8 Alt. Cossack Squats *Progress to 2nd movement @ 4 MIN....Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 SETS* 3 Snatch Deadlift 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 OHS 3 Snatch Balance *Empty BB. Perform each set Unbroken -Rest :30 b/t Sets- Compete Metcon (5 Rounds for weight)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 8 | Low rep EMOM that...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Strokes (Arms Only) 10 Strokes (Legs Only) 10 Strokes (Full Strokes) 10 Boot Strappers 10 Samson Lunge + Twist Compete Metcon (Distance) ON A 25:00 RUNNING CLOCK Max Distance Row (Score...Read More