Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Make sure not to bounce out of the bottom of the squat. We want control here throughout the rep, using the 1/4 squat the maximize the bottom position and stretch on the quads. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-12/8-12 Single Leg Landmine RDL (Heavy)...Read more

Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50 Sit-Ups* 1000/800m Row 40 Sit-Ups 500/400m Row 30 Sit-Ups *Option for GHDs. (Score is Time) Workout – Fitness FOR TIME (Time) 1250/1000m Row 50 Sit-Ups 800/600m Row...Read more

Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Increasing effort on the Row each round (Think faster S/M). You should aim for a 500m sprint at end of the chipper. Consider GHD Sit-Ups. COMPETE | PART 1 Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th,...Read more

Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Strict Chest-To-Bar Pull-ups -Rest 1:00- 8-12 Strict Shoulder Press -Rest 2:00 b/t Sets- (Score is weight on Shoulder Press)GOAL: RPE 8 | Back to back upper body days to start the week. Use a band for the chest to bar pull-ups if needed. We are looking for tough, quality sets here but nothing quite close to failure. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 DB Bent Over (OR Low Cable) Row (Moderate) -Rest...Read more

Announcements Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 PVC Pass Throughs 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 PVC Scarecrow Snatches* 10 PVC BTN Push Press 8 WB Front Squats** *RND 2: Complete 10 PVC Muscle Snatch **RND 2: Complete 8 WB Thrusters Strength – Performance ON A 20:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Hang Power Snatch + 2 Squat Snatch (Score is Weight) Strength...Read more