Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – NC FLEX Strength Back Squat (IN ABOUT 15-20 MINUTES… Build to a 3-Rep Max Back Squat ) (Score is Weight) GOAL: RPE 10 | We hit 5×5, 6×4, and 8×3. Now, we put all that work to the test. What kind of gains have you made over the past 6 weeks? Only one way to find out. Make sure you are warm, and then make this test count! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2 SETS Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 8-12 Weighted Bar Dips (Moderate) -Rest 1:00- 16-20 Rolling...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD Sit-Ups. Practice fast Double Unders, see if we can go with a smaller jump and faster wrist turnover. COMPETE | PART 1 Back Squat (3×2 @93-95%) (Score is Weight) GOAL: RPE 9 | This is our final week of building for our Back Squats. Be ready for our test next week. Focus on maintaining a strong brace on the descent, and driving up fast out of the bottom without compromising positioning. COMPETE | PART 2 6 SETS (Time) 6 Shuttle Run* 6 Hang Power Snatch (135/95) *1 Rep = 25′...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL 10 Alt. Groiner + Twist Into… 2-3 ROUNDS 20 Single Unders 15 Crunches 10 Slow Alt. Shoulder Taps 5/5 Split Squat Workout – Performance EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Double Unders MIN 2 – :45 DB Goblet Alt. Lunges (50/35) MIN 3 – :45 Sit-Ups* *GHD Optional (Score is Total Reps) KG DB: (22.5/15) Workout – Fitness EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 –...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8/8 Split Stance Single Arm DB Overhead Press (30X0) -Rest 1:00- 20 Slow Deadbugs (Score is Weight)GOAL: RPE 6 | Focus on quality movement here over anything else. We have another big 3RM test to prepare for tomorrow. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Split Stance DB RDL (Light-Moderate) -Rest 1:00- 10/10 Single KB Offset Reverse Lunge (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 16 Minutes MIN 1 – :50 Easy Bike or Row MIN 2 – :50 Up Downs MIN 3 – 12 Russian Kettlebell Swings (53/35) MIN 4 – REST (No Measure)GOAL: RPE 6 |...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 10 Alt. Groiners 10 Scap Push-Ups 10 Air Squat 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ring Rows 5 Hang Power Cleans + 5 Front Squats 5 Strict Press + 5 Push Press Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 2 Front Squats + 2 Push Press (Score is Weight) Workout – Performance Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups KG BB: (42.5/30) Workout – Fitness “FRAN (FITNESS)” (Time) FOR TIME 21-15-9 Thrusters (65/45) Ring Rows (Score is Time) KG BB: (30/20) Optional Cool Down – All EMOM x 9...Read more