Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (3 Rounds for weight)

3 SETS

10 DB Front Squats (Heavy)

Immediately Into…

10/10 DB Step-Back Lunges

Immediately Into…

20 Single DB Goblet Squats

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Mixing it up a little this week with some non-traditional looks and feels. Have fun with the curveball this week and let it ride!

Bodybuilding

Metcon (Time)

FOR QUALITY*

10-9-8…1

Strict Pull-Up

20-18-16…2

Pause Push-Up**

50-45-40…5

Air Squat

*Weight Vest Optional.

**Pause :01 at the top of each rep.

(Score is Time)

GOAL: RPE 7 | Super sweat sesh incoming! It’s for both QUALITY and TIME. No slop but move.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)