CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 5 Toe Touch Jumping Jacks 10 Plank Shoulder Taps 5 Tempo Push Ups (31X1) 10 Alt Cossack Squats 5/5 Leg Swings (Each Direction) 10 Air Squats Into… 2-3 ROUNDS (TIME PERMITTING) 4 Shuttle Runs 6 Push Press (Strict/Push/Thruster)* 8 Squats (Goblet/FR/Thruster)* 6 Floor Press 8 Alt Lunges (BW/Farmer/FR) *Final Round, combine Press + Squat and have athletes complete 6 DB Thrusters instead. Strength – All Bench Press (ON AN 20:00 RUNNING CLOCK… Build to a 3-Rep Heavy Bench Press) (Score is Weight) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Reps) 2-4-6-and so on… DB Thruster (50/35) DB Front Rack Alt. Lunges Reps of 25′ Shuttle Run* *Each 25′ Length = 1-Rep (Score is Total Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Reps) 2-4-6-and so on… DB Thruster (35/20) DB...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken on the DB as long as possible. Use the Shuttle Runs to recover the grip. COMPETE | PART 1 CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps) With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4 F: 85lb,125lb,155lb,165lb M:135lb, 185lb, 225lb, 245lbTo learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click hereGOAL: RPE 9 | Retesting a previous Quarterfinal workout. Don’t come out super hot on the lighter barbell, we need some left in the tank for the last 2 barbells. Think about...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (8 SETS 3 Weighted Pull-up ) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. Take an aggressive jump here compared to last week. If you fall short, you have next week to give it another go. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-10 Deficit Pendlay Row (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 10 MINUTES MIN 1 – Max Set Pull-ups (Moderate) MIN 2 – Max Reps Bar (Or Ring) Dips (No Measure) 3.) 3 SETS 12/12 Single-Arm DB Row (Moderate) -Rest 1:00- 12-16 Incline DB Bench (Moderate-Heavy) -Rest 1:00- 20 Dumbbell Top Down Gorilla Row (Moderate) -Rest 3:00 b/t Sets- (No Measure)Goal: RPE 9 | Last lap of this back and chest workout, so let’s bring it home with maximum focus for maximum gains. Aim to add weight on...Read more

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ 🎄 Holiday Gift Cards Are Here! 🎄 This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about! I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk. Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday...Read more

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ 🎄 Holiday Gift Cards Are Here! 🎄 This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about! I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk. Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday...Read more