Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy)

-Rest 1:00-

12-16 Seated Bent-Over DB Lateral Raises (Moderate)

-Rest 1:00-

12-16 Standing DB Lateral Raises (Moderate)

-Rest 1:00 b/t Sets-

(Score is Weight On Shoulder Press)
GOAL: RPE 8 | This is the last time we’re seeing this all-out shoulder day! For both lateral raises, it is okay to swing the DBs a little bit and “”cheat”” to get those last few reps. That is how close we want to get to failure here. This should be an epic pump! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12 Close-Grip Bench Press (Moderate)

-Rest 1:00-

Max Reps Seated DB Overhead Tricep Extensions (Light-Moderate)

-Rest :30-

1:00 Cardio Choice (Descending Pace)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

Max Reps Close-Grip Chin-ups

-Rest 1:00-

21 3-Part DB Supinated Grip Curls* (Moderate)

-Rest :30-

1:00 Cardio Choice (Descending Pace)

*Perform 7 half-reps from the waist to the point when your forearms are parallel to the floor. Then do 7 half-reps from the halfway point to the top. Then immediately finish with 7 full-range DB curls for 21 total reps.

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Remember—we want to target triceps over chest with the close-grip bench. This might mean going narrower than you are used to, but that is the goal. The 3-part DB curls are an Arnold classic and have been a fan favorite based on the feedback I’ve seen. We might have to bring it back next cycle!