Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Med Ball Front Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Wall Balls 8 PVC OHS 10 Ring Rows 200m Run Strength – All EMOM x 10 MINUTES* (Weight) 1 Hang Snatch + 1 Snatch *Start...Read more

Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6 Tempo Heels Elevated Back Squat (30X0) -Rest :10- 18 Front Foot Elevated DB Alternating Lunge (Moderate) -Rest :10- 25 No Lockout Goblet Squats (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Back Squat)GOAL: RPE 9 | Soul-crushing leg days to end the week are so cruel that they’re perfect. We want THREE quality sets here. The best execution of the entire cycle....Read more

Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar. 10′ Target for all athletes. Attempt to cycle the barbell, aim for 2 sets. COMPETE | PART 1 5 ROUNDS (Time) 21/16 Cal Row 15 Toes to Bar 3 Wall Walks (Score is Time)GOAL: RPE 9 | Focus is the row and wall walks here. Aim for 1:00 or less on...Read more

Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Up-Downs 10 Scap Push Ups 5/5 Moose Antlers 10 Alt Box Step Ups Into… AMRAP x 4 MINUTES 5 Burpees 10 Banded Pull Aparts* 5 Tempo Push-Up (31X1) 10 Alt Groiners 5 Box Jumps *Start with Pull Aparts across the chest. Switch halfway to Overhead Pull Aparts Strength – All Bench Press (ON A 20:00 RUNNING CLOCK… Build to a...Read more

Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy) -Rest 1:00- 12-16 Seated Bent-Over DB Lateral Raises (Moderate) -Rest 1:00- 12-16 Standing DB Lateral Raises (Moderate) -Rest 1:00 b/t Sets- (Score is Weight On Shoulder Press)GOAL: RPE 8 | This is the last time we’re seeing this all-out shoulder day! For both lateral raises, it is okay to swing the DBs a...Read more