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: Fast consistent pace on the Run. Goal is to be able to increase the pace on the Bike.

COMPETE | PART 1

BUILD TO A HEAVY 1-REP COMPLEX OF… (Weight)

1 Clean

+

1 Hang Clean

+

1 Jerk

(Score is Weight)
GOAL: RPE 8 | Extra leg work. Weight should be doable no misses. This will feel better if we can get it completed before the NCFIT workout. If we can only perform after the NCFIT workout lets then take this down to an RPE 7.

COMPETE | PART 2

4 SETS (No Measure)

6/6 Back Rack Bulgarian Split Squats (Athlete Choice)

8/8 Standing Landmine Press (Athlete Choice)

10 Alt. Strict Toes to Bar

-Rest As Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | We had a long week of movements so focus is quality work here with moderate loading. We want feel good reps here especially after the long cardio today. We should be able to move perfectly and with clear control.