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.

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CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8 Tempo Back Squats (40X0)

Rest 2:00

8-12 Hamstring Curl on Rower (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Squats)
GOAL: RPE 10 | Week 5 of 6. Make these back squats your heaviest yet. Stick to the tempo and feel every second of the time under tension. Focus on isolating those hamstrings on the rower curls. If there’s any day to go all-in on your lower body strength, this is it.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

15-20 Tempo Goblet Squat (30X0)

-Rest 1:30-

12-15 DB RDL (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

20-30 DB Walking Lunge Steps (Moderate)

-Rest 1:30

8-12 Wide Stance Goodmorning (Light-Moderate)

-Rest 1:30 b/t Sets-

2.) 2-3 SETS

15-25 Weighted Sit-Ups

-Rest 1:00

1:00 Max Hollow Rocks

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Push those goblet squats hard, controlling every rep. After four weeks of this, your body knows what’s coming, but now it’s time to level up. Keep your DB RDLs heavy and focus on hitting failure at the end of each set. If you can walk straight after this session, you could’ve pushed harder!