Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Up-Downs 10 Scap Pull-Ups 10 Alt. Lunges 10 Alt. DB Bent Over Row Into… 1 ROUND 5 Up-Down + Push-Up 10 Kip Swings 10 Alt. Step-Ups 10 Alt. DB Plank Row Into… 1 ROUND 5 Burpees 10 Dynamic Kip Swings 10 Box Jumps 5 DB Renegade Rows Workout – All Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – Burpees to Target* 1:00 – Gymnastic Pull Option** 1:00 – Box Jumps (24/20) 1:00 – DB Renegade Rows (Athlete Choice) -Rest 1:00 b/t Sets- *Target is 6″ above standing reach **Pulling Options…2 Ring Row Jumping Pull-Up Pull-Up (Kipping or Strict) (Score is Total Reps) Post-Workout Strength – All Bench Press (10-10-10*) *Start Light and build to Moderate. All Sets unbroken and with a clear :01 pause at the top and...Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 3-5 SETS 100m Heavy Sled Backwards Walk 100m Heavy KB Farmer Carry (AHAP) 30 Banded Alt. Slow Deadbugs -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 9 | Lower Body / Odd Object. Go very heavy here on the sled and carries. Trying to tax the body and the central nervous system. Bodybuilding Metcon (Weight) 3-5 SETS 10 Barbell...Read more

Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :10 Ring Support Hold :10 Bottom Dip Hold 5 Ring Kip Swings 2 ROUNDS 5 Ring Rows 5 Ring Dips 5 Toes to Rings Compete Metcon (Time) FOR TIME 30 Ring Muscle Ups (Score is Time) GOAL: RPE 10 | Retest! Let’s see what our hard work...Read more