Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 3 SETS 10 DBL Seated Arnold Press (Mod-Light) Immediately Into… 20 DBL DB Bent Over Row (Mod-Light) Immediately Into… Max Single DB Strict Press (Mod-Light)* *Hold DB Across Chest -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Moderately-lightweight…should not be very challenging. Use a primer for the workout below. Bodybuilding Metcon (Time) FOR TIME 10-9-8…1 DB Up-Down* 20-18-16…2 DBL DB Hang Power Clean 50-45-40…5 Double Unders *Start from standing w/ DBs at sides, then drop down to plank position and back up to...Read more

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 3 Snatch Deadlift 3 Tall Squat Snatch 3 Hang Squat Snatch Compete Squat Snatch (5×1) 1.) 5 SETS 1 Squat Snatch -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Aim for 90-95%. Focus on consistency in technique across all 5 Sets. Snatch Pull (3×3) 2.) Snatch Pull 3×3 -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | This week we are working on speed off the floor. Ideally, we want to...Read more

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. 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 Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. 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 Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inch Worms 20 Lateral Jumps Over Bar 10 Alt. Groiners 10 Alt. “90/90” Hip Rotations Into… 1 ROUND 6 Up-Downs 6 Air Squats + 6 Jumping Air Squats 10 BB Elbow Punches 6 BB Good Morning into… 1 ROUND 6 Burpees 3 Clean Deadlift 3 Hang Muscle Clean 3 Hang Power Clean Strength – All Back Squat (1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%) *Based off of 90% of Heavy 1-Rep (Score is Weight) Week 4 of 6 Wendler Workout – Performance “POINT BREAK” (Time) FOR...Read more