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 Strength Bench Press (12-10-8 Bench Press (Fat Gripz Optional) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to be focusing on the GIANT SETS in the FLEX BODYBUILDING section of the programming this cycle. Use this as a primer, and make sure all reps are crisp and clean. That means no bouncing the bar off the chest and these reps shouldn’t be taken to failure. Bodybuilding Metcon...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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on fast effort each minute, increase the numbers as needed to create a challenging push within :45-:50. Consider legless for the Rope Climbs. COMPETE | PART 1 Back Squat (ON A 25:00 RUNNING CLOCK Build to a 1RM Back Squat) (Score is Weight) GOAL: RPE 10 | The time is here to put all our legwork to the test. Hop on a bike for...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

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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 4 Reps of Gym. Push** 8 V-Ups or Tuck-Ups 12 Walking Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each round. **Gym Push Options… Push-Up Pike Push-Up Hand Release Push-Up Handstand Push-Up (Score is Total Rounds + Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 DB Hip Thrusts* 8/8 DB Goblet Bulgarian Split Squats* 1:00 Plank Hold *Use box or bench to support. -Rest As Needed b/t Sets- (No Measure)Read more