Announcements May Focus details are in the description. CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Ring Rows 5 Ring Dips 5 Kip Swings Compete Metcon (Time) FOR TIME 30 Ring Muscle Ups (Score is Time) GOAL: RPE 9-10...Read More

Announcements May Focus details are in the description. CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 2 SETS 5:00 Cardio Choice -Rest 1:30- 4:00 Cardio Choice -Rest 1:00- 3:00 Cardio Choice -Rest :45 – 2:00 Cardio Choice -Rest :30- 1:00 Cardio Choice -Rest 2:00 b/t Sets- GOAL: RPE 5 | Aerobic Capacity....Read More

Announcements May Focus details are in the description. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS* 20 Jumping Jacks → 100m Run → 100m Run 10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges 5/5 DB Around the Worlds → 5/5 DB...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 Groiners 10 Elbow Punches 5 Hang Muscle Cleans Compete Metcon (Weight) 3-5 SETS 2 Segment Squat Clean* + 1 Squat Clean *1st Rep perform a pause Below Knee + pause Above...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (7-7-5-5-3-3*) *After each set perform 10 KB Goblet Narrow Squats (Score is Weight) GOAL: RPE 8 | Upper Body Push / Lower Body Push. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10 DB Incline Bench Press (Mod-Heavy)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 6 Bootstrappers 6 Alt. 90/90 Hip Rotations 6 Inchworms + Push-Up Into… 3-4 ROUNDS :45 Bike @ Mod Hard Pace 6 KB Goblet Lunges 6 KB Russian Swings 6 Alt. KB Cossack Squats 12 KB Horn Taps Strength – All Back...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES 1-2-3-and so on… Burpees 2-4-6 and so on… Box Step-Ups Into… 2 ROUNDS 5 Tempo Strict Press (31X1) 7 Box Jumps* :10 Top of Ring / Box Hold :10 Bottom of Ring / Box Hold *RND 2 complete Box Jump/ Step...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 :30/:30 Ankle/Calf Stretch 20 Shoulder Taps 10 Scap Pull-Ups Compete Metcon (No Measure) Complete the Murph Prep GOAL: RPE 7 | Dust off the old weight vest if you got it. We...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-7-5-5-3-3*) *Deadstop Deadlift After each set perform 10 Strict Pull-Ups (Score is Weight) GOAL: RPE 8 | Lower Body Pull / Upper Body Pull. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10/10 DB Bulgarian Split Squat (Mod-Heavy) 30...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES MIN 1 – :40 Legs Only MIN 2 – :40 Legs + Lean Back MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs* MIN 4 – :40 Row Stroke, Pause Past Knees on Return** MIN 5...Read More