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
2-3 SETS (Weight)
8-12 Seated DB Shoulder Press (Myo Reps)*
Rest 2:00
12-15 DB Lateral Raise (Moderate)
-Rest 3:00 b/t Sets-
*For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “”rest-pause”” sets after your activation set.
(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Take this as an optional session today as we get through this testing week. If you feel good and want a shoulder pump, hit this as written. If you want to really prioritize the second half of testing, skip this or just run through a single set with a more moderate approach.
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
6 Close-Grip Bench Press (Heavy)
-Rest :15-
12 DB Floor Press (Moderate)
-Rest :15-
25 DB Skull Crushers (Light-Moderate)
-Rest 3:00 b/t Sets-
(No Measure)
2.) 2-3 SETS
16-20 Alternating Pronated Grip Dumbbell Strict Press (Moderate)
-Rest 1:30-
12-16 Seated Dumbbell Rear Delt Fly (Moderate)
-Rest 1:30 b/t Sets-
(No Measure)
Goal: RPE 9 | Another optional arm and shoulder pump here. We have a rest day tomorrow, but then two more 3RM tests to wrap up the week. Adjust this session accordingly.