Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8-10 Weighted Dips (Heavy)

Rest 1:30

12-15 Chest-Supported DB Rows (Moderate)

Rest 1:30

8-10 Incline DB Press (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Weighted Dips)
GOAL: RPE 9 | Week 4 of 6. We’re back with this upper-body tri-set from Week 2. Challenge yourself to increase weight or reps on the dips and presses. Stay focused and keep every rep controlled. The upper body pump is real!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Decline (OR Glute Bridge) DB Press (Moderate)

-Rest 1:30-

1:00 Max Set Pull-ups

-Rest 1:30-

Max Set DB Floor Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-15 DB (OR Cable) Chest Flys (Moderate)

-Rest 1:30-

12/12 Single-Arm DB Rows (Moderate)

-Rest 1:30-

12-15 Hammer Curls (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Focus on hitting max reps with controlled form on pull-ups and floor presses. Every rep should feel strong and deliberate. Let’s go for the pump and build that chest and back! LET’S GO!