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 – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: We’re opting for the Squat Snatch today. Fast hard sprint and unbroken on the metcon. Aim for an EMOM or faster on this!

COMPETE | PART 1

3-4 SETS (No Measure)

400m Run

5 Strict Handstand Push-Ups

10 Handstand Push-Ups

-Rest 1:00 b/t Sets-

(No Measure)

-Immediately move on to Part 2-
GOAL: RPE 7 | We are working the strict HSPU. Getting the heart rate up from the run and then working the shoulder fatigue. The goal is to get more time upside down. If you can stay upside down going from the Strict to the Kip. If you come down after the Strict then kick right back up.

COMPETE | PART 2

Push Jerk (ON A 8:00 RUNNING CLOCK
Build to a Heavy 1-Rep Push Jerk)

(Score is Weight)

GOAL: RPE 9 | Building up to a heavy Push Jerk after the shoulder fatigue. The shoulders are going to be beat from the Part 1 so we want to make sure we are using our legs and then punching down. More legs.