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) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12+/12+ Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | One last time. For the DB row, try to stretch out those sets as far as your weaker arm allows. Keep the lat engaged, and...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: 2 Sets tops on the Deadlift, unbroken on the Hang Power Clean. Keep the bike to less than 2:00 each round. COMPETE | PART 1 2 SETS (Time) 20 DB Box Step Ups (50/35)|(20) 40 Walking Lunges* 100′ Handstand Walk** -Rest 1:00 b/t Sets- *Lunges are bodyweight **Must be 25′ increments (Score is Slowest Set)GOAL:...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 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep...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: Unbroken on the barbell. If you can comfortably perform all rounds unbroken consider (155/105) COMPETE | PART 1 AMRAP x 14 MINUTES (AMRAP – Rounds and Reps) 14/11 Cal Ski 14 Alt. Pistols 4 Wall Facing Handstand Push-Up (Score is Rounds + Reps)GOAL: RPE 7 | Consistent on the Ski and Pistols. Biggest focus is...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) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | This is such a great posterior chain combo that we might have to roll these movements into the next cycle. Brace the core and on the last set of RDLs, see if you can squeeze out a few...Read more