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/ CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or Jumping OHS Strength – All Snatch (ON A 10:00 RUNNING CLOCK… Build to Workout Starting Weight for 1-Rep Power Snatch) (Score is Weight) Workout – Performance EMOM x 14 MINUTES (Weight) MIN 1 – 20/15 Cal Bike MIN 2 – 1 Power Snatch* *Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made. (Score is Heaviest Snatch)...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or Jumping OHS Strength – All Snatch (ON A 10:00 RUNNING CLOCK… Build to Workout Starting Weight for 1-Rep Power Snatch) (Score is Weight) Workout – Performance EMOM x 14 MINUTES (Weight) MIN 1 – 20/15 Cal Bike MIN 2 – 1 Power Snatch* *Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made. (Score is Heaviest Snatch) Workout – Fitness EMOM x 14 MINUTES (Weight) MIN 1 – 15/12 Cal...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Bike hard, make sure to start fast and we should be finishing in :50-:55. Start with a moderate weight on the Snatch, see if we can build up to something heavy. COMPETE | PART 1 5 ROUNDS FOR TIME  (Time) 50/40 Cal Row 20 Toes to Bar (Score is Time)GOAL: RPE 7 | This is the Thursday NCFIT workout. Keep the row consistent but uncomfortable. Aim for sub 3:00. Keep the Toes to bar to 2-3 Sets tops. COMPETE | PART 2 Thruster (ON A 8:00 CLOCK Build to a Heavy 3-Rep Thruster ) (Score is Weight) GOAL: RPE 8 | Ideally perform after Part 1. First rep comes from the floor preferably a squat clean but a power clean is ok. You may reset on the shoulders...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – Practice Gymnastic Option* MIN 2 – 100m Run *Gymnastic Options… 3-5 Strict (Banded) Pull-Ups 3-5 Pull-Ups 1-2 Muscle-Ups (No Measure) Workout – Performance FOR TIME (Time) 30 Ring Muscle-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20). (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 50 Pull-Ups* *Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20). *Option for Strict Pull-Up. (Score is Time) KG DB: (15/10) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (8 SETS 3 Library Deadlifts (Heavy)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. 3s for the win here! Things should be getting real heavy at this point. LET’S GO! 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 | Last time through this glute and leg burner, so give each set everything. Try to max out the reps or add weight where possible. For the Bulgarians, aim for perfect form with no shortcuts—finish this day with...Read more