CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Front Raises (LIGHT) 10 SDB Bent Over Rows 10/10 Leg Swings (fwd and back) into… 2 ROUNDS 10 Jumping Jack Crossbody Toe Touches 10 Lateral Raises (LIGHT) 10 SDB Pull Overs 10/10 Leg Swings (side to side) Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – :50 Foam Roll MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups MIN 3 – :50 Cal Bike* *Start EZ Pace and build to workout pace. (No Measure) Workout – All 3 SETS FOR QUALITY (No Measure) 2:00 Cardio Choice 10 Strict Pull-Ups or Ring Rows 5 DB Front Raise + Lateral Raise* 2:00 Cardio Choice 10 DB Pull-Overs (Athlete Choice)** 1:00 Plank *1 Rep = 1 DB Front Raise + 1 DB Lateral Raise. **Complete on the floor. -No...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (5 SETS 5 Library Deadlifts (Moderate-Heavy) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing off the ground and plenty of speed on the way up. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the deadlift. LET’S GET STRONG! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 12/12 DB Bulgarian Split Squats (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 10/10 Single Dumbbell Split Stance Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Walking Lunge Steps (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 8 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – 12-16 Weighted Sit-Up (No Measure)GOAL: RPE 9 | Jam-packed lower body day emphasizing the...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Moving smooth and flushing from yesterday get a good sweat going but focus primarily on the upper body pulling. Goal is unbroken or 2 sets on the Pull-Ups COMPETE | PART 1 ON A 10:00 RUNNING CLOCK (Distance) Build to a Max Deficit Strict Handstand Push-Up* *If no HSPU, focus on HPSU Negatives for 5 Sets of 3-Reps (Score is Height)GOAL: RPE 7 | Focus here is one solid rep. Be able to show control on the deficit without having to bounce out of the bottom. Do not stack plates to a deficit past shoulder length we don’t want unsafe positions. COMPETE | PART 2 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16/13 Cal Bike 16 Alt. DB Hang Clean (50/35) 6 Bar Muscle Up (Score is Rounds...Read more

Announcements Veterans Day CHAD Hero Workout Schedule 🇺🇸 This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups. Class Times:🕠 5:30 AM🕖 7:00 AM🕣 8:30 AM🕓 4:00 PM🕠 5:30 PM We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box. Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000 Hey CrossFit Mettle and Honor family! If you’ve enjoyed your time with us, we’d love it if you could take a moment to leave...Read more

Announcements Veterans Day CHAD Hero Workout Schedule 🇺🇸 This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups. Class Times:🕠 5:30 AM🕖 7:00 AM🕣 8:30 AM🕓 4:00 PM🕠 5:30 PM We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box. Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000 CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box...Read more