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

3 SETS (Weight)

6 Tempo Heels Elevated Back Squat (30X0)

-Rest :10-

18 Front Foot Elevated DB Alternating Lunge (Moderate)

-Rest :10-

25 No Lockout Goblet Squats (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Back Squat)
GOAL: RPE 9 | Soul-crushing leg days to end the week are so cruel that they’re perfect. We want THREE quality sets here. The best execution of the entire cycle. Leave it all out there and hit all your prescribed reps. Next week, we start a new cycle.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

2:00 Cardio Choice (Moderate, Descending Pace)

-Rest :30-

1:00 Jump Rope (Easy Pace)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 2 SETS

12 Hanging Knee Raises

-Rest :30-

12-20 Slow Deadbugs

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Some light conditioning here and core work to wrap up the week. Let’s prioritize recovery today and tomorrow. Next week, we start a new, strength-biased intensification cycle! We just made some size gains, now we get STRONG.