Announcements

🎄 Holiday Gift Cards Are Here! 🎄

This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about!

I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk.

Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday season! 🎁✨

CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (IN ABOUT 15-20 MINUTES…
Build to a 3-Rep Max Bench Press)

(Score is Weight)

GOAL: RPE 10 | After six weeks of hard work, this is it—the first of four tests this week. Warm-up thoroughly and then build to find a 3-rep max. There isn’t a prescribed tempo, but be sure not to bounce the bar off the chest for it to count.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

8-10 Slight Incline DB Bench (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 8 MINUTES

MIN 1 – 8-10 Neutral Grip DB Bench (Moderate)

MIN 2 – Max Set Chin-ups

3.) 2-3 SETS

12-16 Weighted Bar Dip (Moderate)

-Rest 1:00-

12-16 Pendlay (OR Low Cable) Row (Moderate)

-Rest 1:00-

1:00 Max Reps Deficit Push-ups

-Rest 3:00 b/t Sets-

(No Measure)
Goal: RPE 9 | Bonus run-through of this session before hitting a deload next week. We are scaling back the volume here, but you should also make sure to adjust the intensity based on how you feel. We still have THREE more 3RM tests this week.