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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 8 BB BTN Push Press 6 PVC Pass Throughs 4 Cat Cows Workout of the Week – Performance “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30) Workout of the Week – Fitness “AVA (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (65/45) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s...Read more

CrossFit Mettle and Honor – NC FLEX 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

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus is the Row. You know you’re going to be fatigued from the other movements so let’s make sure we’re setting a pace for ourselves that we are never going to drop below. COMPETE | PART 1 “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30)GOAL: RPE 8 | This is a tough grind. Keep the Run consistent, goal is big sets on the barbell. COMPETE | PART 2 ON A 20:00 RUNNING CLOCK…* (No Measure) EZ C2 Bike *Every 4:00 perform 3 Strict Chest to Bar Pull-Ups + 6...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON /:20 OFF) MIN 1 – Single Unders MIN 2 – Single Leg Single Unders (:20 per leg) MIN 3 – Run In Place Single Unders MIN 4 – Scissor Kick Single Unders MIN 5 – Single Unders Into… 1 ROUND 1:00 Row (24-28 s/m) 10 Alt. Deadbugs 5/5 Split Squats Into… 1 ROUND :45 Row (28-30 s/m) 10 Hollow Rocks 10 Alt. Step-Ups Into… 1 ROUND :30 Row (30-34+ s/m) 10 Sit-Ups 10 DB Goblet Alt. Box Step-Ups Workout – Performance FOR TIME (Time) 120 Double Unders 80/60 Cal Row 60 Sit-Ups* 40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20) 100 Double Unders 60/50 Cal Row 40 Sit-Ups* 30 DB Goblet Alt. Box Step-Ups 80 Double Unders 40/30 Cal Row 20 Sit-Ups* 20 DB Goblet Alt. Box Step-Ups *Option for V-Ups. (Score is Time) KG...Read more