Announcements

Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game!

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (5×7*)

*Tempo Back Squat (32X2)

Mod-Heavy for all 7 Sets. Option to perform to a box. Superset with 10 Slow DB Bent Over Row (Mod-Heavy).

-Rest as Needed b/t Sets-

GOAL: RPE 6-7 | Get ready to join the booty and quad burners anonymous with this one! This is a super tough tempo and you should use a weight that after 4 reps you wish you had gone lighter. All 5 sets at the same grueling weight. Not the heaviest in the world but something that makes you EARN that tempo.

Bodybuilding

Metcon (Checkmark)

3 SETS

Max DB Incline Bench (AHAP)

Into…

1:00 Max Banded Tricep Pull Down

Into…

1:00 Plank Hold

-Rest as Needed b/t Sets-

3 SETS

20 Slow Calf Raises

20 Slow Tib Raises

-Minimal Rest b/t Sets-

3 SETS

10-15 Ab-Wheel Rollouts

10-15 Strict Knee Raise or T2B

-Rest as Needed b/t Sets-

GOAL: Hitting a few new ones today with the calf raises and the tib raises. for the Tib raises, setup with your back on the wall and feet about 6-8 inches off the wall. Keep your heels down and slowly lift your toes toward your knees and back down…that is one. These are awesome for knee health and also for creating more explosivity.

Extra Credit

Metcon (Checkmark)

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.