Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.
CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
:30 Cal Ski
5 Ring Rows
5 Ring Dips
10/8 Cal Ski
3-5 Ring Muscle Up
(Score is Time)
GOAL: RPE 7 | Should aim for about :30 on the Ski. Moderate effort on the Ski, then right into the RMU. Choose the Rep number that can remain unbroken for all 5 Rounds.
Complete the Murph Prep
GOAL: RPE 7 | Dust off the old weight vest if you got it. Deload week in intensity