WOD

Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and Honor Team CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Murph! Let’s get after it. In whatever way we want to be challenged (partitioned or straight through) just give your best effort, honor our fallen soldiers, and have fun! COMPETE | PART 1 None. Rest, recover and enjoy the time with the community! GOAL: RPE N/A COMPETE | PART 2 None. Rest and Recover! GOAL: RPE N/A
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Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and Honor Team CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6 SETS 4 Tempo Bench Press (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. The rep scheme and tempo are shifting this week to allow you to keep adding weight from last week while keeping the TOTAL working volume relatively the same. You can go heavier on sets of 4 than you can on sets of 5. LET’S GO! Bodybuilding Metcon...
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Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and Honor Team CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero Workout – Performance Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a...
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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.
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Cardio Choice 1 MIN 2 – Static Hold 1 MIN 3 – Cardio Choice 2 MIN 4 – Static Hold 2 MIN 5 – Sit-Ups Into… 2-3 SETS 8 KB Deadlifts 8 Push-Ups 6-8 Strict Pull-Ups or Ring Rows 8 Lunge-Lunge-Squat Workout – All 4 SETS FOR QUALITY (No Measure) 1:30 Cardio Choice 1 25 Russian KB Swings (Athlete Choice, Light) 1:30 Cardio Choice 2 25 Sit-Ups 1:00 Static Hold* -No Additional Rest b/t Sets- *Static Hold Options… Plank Hold Tuck/Hollow Hold Glute Bridge-Up Hold Handstand Hold (No Measure) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Lat Foam Roll 1:00 Quad/Glute/Hamstring Foam Roll 1:00 Back Foam Roll (No Measure)
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