CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats. Strength – All Back Squat (4×5 Tempo Back Squat (31X1)* ) *Build to a Moderate weight and stay Moderate across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 9 ‘No Push-Up’ Renegade Rows (50/35)* 12 DB Front Squats 15/10 Cal Bike *1 Rep= Row (R) + Row (L)....Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Neutral Grip DB Bench Press (30X0) -Rest 1:30 8-10 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Another push/pull day this week as we bias the upper body for this 6-week cycle. Maintaining a strict tempo is key here—we want 3 seconds down on the eccentric for both movements on this superset. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Close-Grip Bench Press (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Rear Delt Fly (Moderate) -Rest :30- Max Set Band Pull-Aparts -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS Max Set Bar Dips (Minimum 8) -Rest :30- Max Set DB Push-Ups (Minimum 8) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | If you cannot hit the minimum reps on the bar dips or the push-ups, take a :15 break and keep...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on keeping the Bike to less than a minute…this will be a challenge deeper into the AMRAP. Aim for unbroken on the DB movements for all 15min. COMPETE | PART 1 EMOM x 28 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski Min 2 – 4 Wall Walks Min 3 – 150m Run Min 4 – 4 D-Ball Over Shoulder (150/100) (No Measure)GOAL: RPE 7 | This is the start of our Longer EMOM Journey. Expect to see a lot of this every week. Goal is to accumulate a lot of volume as well as work our capacity at various movements. COMPETE | PART 2 EMOM x 8 MINUTES (AMRAP – Reps) MIN 1 – Max DB Step Ups (50/35)|(20) MIN 2 – Rest (Score is Lowest Reps)GOAL:...Read more

Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – Performance Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24,...Read more

Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! 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