CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8 Elbow Punches 6 Strict Press 4 Front Squats *2nd Round perform Alt. Supermans Strength – All NCFIT LIFT-OFF 24.3 (ALL) (Weight) ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of… 1 Thruster + 2 Shoulder to Overhead (Score is Weight) Workout – Performance FOR TIME (Time) 400m Run 21 Thrusters (95/65) 400m Run 15 Thrusters (115/75) 400m Run 9 Thrusters (135/95) (Score is Time) KG BB1: (42.5/30) KG BB2: (52.5/35) KG BB3: (60/42.5) Workout – Fitness FOR TIME (Time) 400m Run 21 Thrusters (65/45) 400m Run 15 Thrusters (75/55) 400m Run 9 Thrusters (95/65) (Score is Time) KG BB1: (30/20) KG BB2: (35/25) KG BB3:...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This should be a Sprint for us. Push the Run and aim for unbroken on the barbell! COMPETE | PART 1 3 SETS (Time) 15/12 Cal Row 12 Front Rack Lunges (95/65) 2 Legless Rope Climb -Rest 2:00 b/t Sets- -Rest 4:00 b/t Part 1&2- (Score is Slowest Set)GOAL: RPE 8 | Part 1 and 2 and today are meant to be two pieces of the same workout. Right after we complete our 3 Sets we will rest 4:00 and then move onto to part 2. Primary focus is the Legless rope climb. If necessary adjust to 1 Climb each round. This should have a sprint feel each set with the rest at the end. COMPETE | PART 2 3 SETS (Time) 15/12 Cal Row 8 Power Cleans (115/75) 3...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 2 of 6. Progressive overload can be tricky with a movement like the weighted pull-up. Sometimes, just adding 5 lbs can make a huge difference. Remember, the goal is to do something more challenging than last week. Maybe that means using the same weight but controlling the descent. Maybe that means getting the chin clearly over the bar instead of “kind of” over the bar. If you are not quite there yet for weighted pull-ups, try squeezing out one extra rep for those max sets. Bodybuilding Metcon (Checkmark) 1.) AMRAP x 5 MINUTES Strict Pull-ups* (Score Is Reps) *Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! No kipping, and...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

Announcements 💥 Referral Discount for Our Members! 💥 Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row! What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30 CrossFit Mettle and Honor – TEENS/KIDS CAMP Push Press (Weight) 3-3-3-3-3 Start light-moderate and build moderate-heavy 11min AMRAP (AMRAP – Rounds and Reps) 11 wall balls 11 calorie row 11 pull-upsRead more