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: Be ready for the long grind here. Try to focus on unbroken and fast transitions between movements.

COMPETE | PART 1

4 ROUNDS FOR TIME (Time)

1000m C2 Bike

20 Single Arm DB Snatch (50/35)*

*Alt. arm you’re using each Set

(Score is Time)

-Immediately move on to Part 2-
GOAL: RPE 8 | All reps are performed on just one arm. Complete the bike then perform 20 Snatches on arm 1. Then back to the back and the second round perform all the snatches on arm 2. Goal here is to practice under fatigue from the Bike.

COMPETE | PART 2

3 SETS (Weight)

1 Front Squat

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 7 | We are not focusing on heavy weights here, we want to just focus on moving fast and staying tall. This is prep for the Thrusters on Friday.