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)

6 Weighted Dips (Heavy)

-Rest :10-

12+ Slight Incline DB Chest Press (Moderate)

-Rest :10-

25 DB (or Cable) Chest Fly (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Dips)
GOAL: RPE 9 | Week 6 of 6. This is it. Let’s see how many extra reps we can squeeze out for the set of 12. Go for broke here! 18 on the slight incline press? 15? Can you hold on to 12+ for all 4 sets? The cycle ends this week! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Set Incline Push-ups

-Rest :30-

500 Meter Row (Moderate Descending Pace)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

Max Set Single DB Close-Grip Push-ups

-Rest :30-

250 Meter Row (Fast Descending Pace)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-15 DB Overhead Tricep Extension (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Bringing back the push-up version of this from week 1. It’s a solid bodyweight pump with just enough conditioning to get the heart rate working. Start the rowing intervals at a moderate pace and work towards a challenging row by the end of each set. We can’t lose the engine while we work on the chassis!