Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: 2 Sets tops on the Deadlift, unbroken on the Hang Power Clean. Keep the bike to less than 2:00 each round.

COMPETE | PART 1

2 SETS (Time)

20 DB Box Step Ups (50/35)|(20)

40 Walking Lunges*

100′ Handstand Walk**

-Rest 1:00 b/t Sets-

*Lunges are bodyweight

**Must be 25′ increments

(Score is Slowest Set)
GOAL: RPE 8 | Leg burner into handstands. Goal is nonstop movement, see if you can match that effort in the second round. If handstands are your jam, see if you can perform 25′ unbroken, restart if you drop before 25.

COMPETE | PART 2

5 SETS (No Measure)

2-3 Tempo False Grip Ring Pull-Ups (30X1)

-Rest as needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Working that false grip. Make sure we can maintain it the entire time. Use a band if necessary or quick reset but we have to keep the integrity of the false grip.