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.

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus here is the gymnastics. Goal is to be able to go unbroken on all 15 rounds.

COMPETE | PART 1

EMOM x 6 MINUTES (No Measure)

20yd Sprint into 30yd Jog

(No Measure)
GOAL: RPE 8 | Use the 30yd to decelerate. Goal is to try to stay consistent on the sprint!

COMPETE | PART 2

FOR TIME* (Time)

10-9-8-7-6-5-4-3-2-1

Handstand Push-Up**

*10/8 Cal Ski or Row after every round

**Strict Optional

(Score is Time)
GOAL: RPE 9 | Fast sprint! Ideally we want unbroken on the HSPU and fast effort on the Ski. Get after this and hit fast transitions… move that ski right up to the wall if you have to!