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: Whether throwing down with a partner or solo, keep a fast but consistent pace on the Row and Burpees. Let’s go with the heavier weight and aim for 7-10+ unbroken reps.

COMPETE | PART 1

3 ROUNDS FOR TIME (Time)

60 Double Unders

30 Wall Balls (20/14)(10′)

6 Wall Walks

(Score is Time)

-Immediately move on to Part 2-
GOAL: RPE 9 | Goal is unbroken but no more than 2 sets on the Wall Balls. Try to move nonstop on the Wall Walks with quick transitions between movements.

COMPETE | PART 2

Power Snatch (ON A 8:00 RUNNING CLOCK
Build to a Heavy 2-Rep Power Snatch)

(Score is Weight)

GOAL: RPE 8 | We are performing Touch and Go reps here. Focus on using the legs to get the bar moving. Make sure we think about getting under the bar not just trying to get the bar up overhead.