CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consistency on movement and transitions. Set your pace just below 80% effort, find where you’re going to feel slightly uncomfortable and sustain. COMPETE | PART 1 3 ROUNDS FOR TIME  (Time) 15/12 Cal Row 5 Snatch (135/95) 3 Rope Climb (Score is Time)GOAL: RPE 8 | Quick sprint on the Row and Snatches. Be smart about pacing the Rope Climbs. Think about keeping the rest between Rope Climb reps consistent. COMPETE | PART 2 3-4 SETS (No Measure) 2-3 Negative Pull-Up (From False Grip) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 6 | Controlled negative using the False Grip. Start into a hold with a false and the rings at the chest. Make sure to show control before beginning the descent. We want a :03-:05 descent, then reset at the...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY FLOW 1 ROUND 5 Inch Worm to Up-Dog 5/5 Groiners + Twist :30/:30 Child’s Pose 5/5 Cat-Cow 5/5 Moose Antlers :30 Bottom of the Squat Hold Into… 2 ROUNDS 6 Lateral Box Step-Overs 8 Up/Down into Down Dog 10/10 DB Deadlift Into… 2 ROUNDS 6 Half Box Jumps or Step-Ups 5 Strict Burpees :45/:45 Suitcase Hold Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (50/35)** 8 Box Jump Overs or Lateral Box Step-Overs (24/20) 6 Burpees or Up-Downs -Rest 1:00 b/t Sets- *Start at the beginning of each AMRAP. **Switch hands as needed. (Score is Lowest Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (35/20)** 8 Box Jump Overs or Lateral Box Step-Overs...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5 SETS 5 Tempo Back Squats (20X0) ) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. Build on the weight you used last week. It doesn’t matter if it is a small jump. Just add some weight, respect the tempo, and get it done. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 Zercher Squats (Moderate-Heavy) -Rest 1:30- 8-10 High Box Jumps (30/24) -Rest 1:30 b/t Sets- (No Measure) 2.) 5 SETS 1:00 MAX Cal Bike -Rest 2:00 b/t Sets-GOAL: RPE 9 | More Zercher work and more bike intervals. We are building a killer core and are definitely not ignoring the engine this cycle. For the box jumps, find a height that is challenging and focus on a soft landing and POWER. We aren’t doing these to raise the heart rate per se. We...Read more

Announcements Hey Mettle and Honor crew! Exciting news—our Murph Schedule is now open for registration! 🏋️‍♂️💪 This year, we’re offering 1 hour and 15 minute heats to ensure everyone gets the most out of this challenging and rewarding workout. Here’s the lineup for Saturday: First heat: 7:00 AM Second heat: 8:15 AM Last heat: 9:30 AM Sign up now to secure your spot and join us for a memorable Murph experience. Can’t wait to see everyone there! Let’s crush it together! 💥 **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. Build on the weight you used last week. Maintain the tempo and make sure the chin is getting over the bar every single rep. No cheating or kipping here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max Set Ring Rows 4.) 3 SETS 15-20 DB (Or Cable) Chest Flys (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Push/Pull for...Read more