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

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :45 EZ Cardio Choice* 5/5 KB Suitcase Deadlift 10 Alt. Cossack Squats 10 Sit-Ups Into… 1 ROUND :45 MOD Cardio Choice :20 Deadhang 5/5 Lateral Box Step-Ups 10 Tuck-Ups Into… 1 ROUND :45 MOD-HARD Cardio Choice* :15/:15 KB Suitcase Hold 10 Alt. Lateral Box Step-Overs 10 V-Ups *Option to switch up the cardio piece in each round (run, row, bike, ski, jump, etc.) Workout – All Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 5:00 Cardio Choice 200m KB Suitcase Carry (Athlete Choice, Mod-Heavy)* 20 Alt. Lateral Box Step-Overs (20) 1:00 Midline of Choice** *Switch hands at 100m. **Midline Options… GHDSU Sit-Ups Tuck-Ups V-Ups Russian Twists (Score is Rounds + Reps) Cool Down Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Lat/Prayer Stretch on Box MIN 2 – 10/10 SA KB Upright Rows...Read more

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 Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. 90/90 Hip Rotations 10 Alt. Cossack Squats 20 Shoulder Taps Into… 2 SETS 10 Elbow Punches 5 Press From Split 5 Split Jerks -Rest :30 b/t Sets- Compete Metcon (5 Rounds for weight) 5 SETS 3 Front Squat + 1 Split Jerk -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Aim for 70-75% of your best Clean and Jerk. The goal is to practice the Split Jerk under leg fatigue from the...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 Functional Strength Metcon (Checkmark) 5 SETS 1:30 Sled Walk or Push (Heavy) 10 Bench Press (Increasing)* *Start Heavy and Increase Each Set. All reps must be done unbroken. Sled must move continuously. -Rest as Needed b/t Sets- GOAL: RPE 8 | Load up and pump up. Bodybuilding Metcon (Checkmark) EMOM x 21 MINUTES MIN 1 – :20 Cardio Sprint / :30 EZ Cardio MIN 2 – :50 DBL KB Front Rack Hold (Mod) MIN 3 – 1 Round of Cindy* *Must complete before the :50 mark each minute. 1 Round of Cindy is… 5...Read more