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

EMOM x 16 Minutes (Weight)

MIN 1 – 6-8 Library Deadlifts (Heavy)

MIN 2 – 1:00 Moderate Cardio

MIN 3 – 12-16 Dead Stop Russian KB Swings (Heavy)

MIN 4 – REST

(Score is Weight on Deadlifts)

GOAL: RPE 9 | Week 4 of 6. Time to add a little weight to those deadlifts! The EMOM format means you need to keep intensity high and move fast. That cardio minute will keep you breathing, and the dead-stop swings will fire up the glutes and posterior chain.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

15-20 DB RDLS (Light)

-Rest 1:30-

12/12 DB Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

15-20 DB Glute Bridges

-Rest 1:00-

20-30 Walking Lunges (DBs Optional)

-Rest 1:30-

1:00 Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 7 | A slightly lighter day to finish out the week, but don’t let that fool you. The combo of glute bridges and lunges will still give your legs a solid burn, and the wall sits will test your endurance. Use this session to focus on form and finish the week strong! TWO more weeks left in this cycle!