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: Full send today. Go hard on the Row and then aim for unbroken on the Thrusters and Pull-Ups. If you end up putting it down, don’t sweat it just try to get the bar back in your hands as soon as possible.

COMPETE | PART 1

4 SETS (Time)

15 Cal Ski

10 Bench Press (155/105)

50′ D-Ball Carry (150/100)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Bench should be about 60% effort no more than 2 sets (adjust the weight down if necessary). The intensity should not be high here, just focus on fluid movement and transitions.

COMPETE | PART 2

3 SETS (No Measure)

6-10 Unbroken Bar Muscle Ups

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | Just basic practice here. Goal is to be able to perform all sets unbroken. Choose the number that will allow the unbroken as well as be repeatable.