Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Hand Release Push-Ups 10 BB Bent Over Row 10 Glute Bridge Ups Compete Bench Press (5-5-5-5-5) (Score is Weight) RPE 7 | Build to a moderate weight. Should be heavier than last week. Extra Credit Metcon (3 Rounds for time) EVERY 5:00 x 3 SETS 30 Cal Bike Max Effort Sprint (Score is Time) GOAL: RPE 10 | Max effort sprint. Start hard and finisher harder. This should be an all out effortRead more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 3-5 SETS 3:00 Cardio Choice 1:00 Jump Rope 20 DB Suitcase Alt. Lunges (Light) 15 Burpees 10 DB Thrusters (Light) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 7 | Heart + Lung Pumps. Bodybuilding Metcon (Checkmark) 3-5 SETS 25 DB Glute Bridge-Up (AHAP, Unbroken) 1:00 Wall Sit 25 DB Weighted Sit-Ups (AHAP Unbroken) 1:00 Plank Hold -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 7 | Booty + Midline Pumps. Extra Credit FOR QUALITY (Checkmark) 30:00 Walk Outdoors / Nasal Breathing Only (No Measure)Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row @ Mod Pace 5 Lunge + Lunge + Air Squat 5 RDL + Bent Over Row* 10 V-Ups Into… 2 ROUNDS :45 Row @ Hard Pace 8 Alt. Back Rack Lunges 8 Jumping Pull-Ups 8 Up-Down + Alt. Shoulder Tap * When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand Extended Warm-Up – All Metcon (No Measure) EVERY 3:30 x 3 SETS 1:00 Row 10 Back Rack Alt. Lunges* 3-5 Gymnastic Reps** -Rest w/ Time Remaining- *Start with empty bar and build up to or slightly past workout weight. **Gymnastic Options: Ring Rows Jumping Pull-Ups Pull-Ups Chest to Bar Pull-Ups Bar Muscle-Ups (No Measure) Workout – Performance Metcon (Time) ON A 10:00 RUNNING CLOCK… 2 ROUNDS 25/20 Cal...Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Cossack Squats 10 PVC Pass Throughs 5 PVC Push Jerks Compete Hang Power Snatch (1.) ON A 10:00 RUNNING CLOCK Build to a Moderate 7-Rep Hang Power Snatch) (Score is Weight) GOAL: RPE 7 | Build to a moderate weight. Focus is just moving smooth and overloading before Part 2 -Rest 2:00 b/t P1 & P2 Metcon (No Measure) 2.) EMOM x 8 MINUTES 12 TNG Power Snatches (75/55) (No Measure) GOAL: RPE 7 | Stay on the clock, move fast and keep reps unbroken. Extra Credit FOR RECOVERY (No Measure) Perform a Full-Body Yoga Session *Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05,...Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1&2 – 5/5 Slow KB Turkish Get-Up MIN 3 – :45 Max Toes to Bar (Score is Lowest Reps of TTB) GOAL: RPE 7 | Full-Body + Midline Pumps. Bodybuilding Metcon (Checkmark) 3 SETS 10 DBL DB Curl to Press (Mod) 15 Strict Dips 20 Plate Front Raises to Overhead -Rest 1:30 b/t Sets- (No Measure) 2 SETS 30 DB Bent Over Flyes (Light-Mod) 30 DB Chest Flyes (Light-Mod) 30 Wide Grip Banded Lat Press Down -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 7 | Upper Body Pumps. Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full...Read more