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

Deadlift (IN ABOUT 15-20 MINUTES…
Build to a 3-Rep Deadlift
)

(Score is Weight)

GOAL: RPE 10 | Do not bounce the bar off the ground, and make sure to keep the core braced and tight throughout all THREE reps.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12/12 DB Bulgarian Split Squats (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

10/10 Single Dumbbell Split Stance Romanian Deadlift (RDL) (Heavy)

-Rest 1:30-

16-20 DB Walking Lunge Steps (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN1 – Max Set Hanging Knee Raises

MIN 2 – 12-16 Weighted Sit-Up

(No Measure)
Goal: RPE 9 | Same approach here with this BODYBUILDING section. We’ve seen this session THREE times already this cycle, but we are bringing it back to keep the leg pump going as we wrap up our testing week. Adjust accordingly.