CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 4 Reps of Gym. Push** 8 V-Ups or Tuck-Ups 12 Walking Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each round. **Gym Push Options… Push-Up Pike Push-Up Hand Release Push-Up Handstand Push-Up (Score is Total Rounds + Reps) Post-Workout Strength – All 3 SETS (No Measure) 15-20 DB Hip Thrusts* 8/8 DB Goblet Bulgarian Split Squats* 1:00 Plank Hold *Use box or bench to support. -Rest As Needed b/t Sets- (No Measure)Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Use the Run to recover the arms/grip. We want big quick sets on the the Pull-Ups and Barbell; and remember, this is 20 minutes so be ready to be in it for the longer grind! COMPETE | PART 1 3 ROUNDS FOR TIME (Time) 21/16 Cal Bike 9 Deadlift (315/205) 6 Wall Walks (Score is Time)GOAL: RPE 9 | Short and sweet but don’t underestimate these movements. We’ve had a tough week with quite a bit of grip work so the barbell may be feeling heavier than usual, add in the heavy...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – NC FLEX Strength Front Squat (3 SETS 5 Tempo Front Squats (20X0)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 6 | We are going to be hitting the quads with some heel-elevated front squats next cycle. Use this session as a primer, and get those legs ready to GROW! Bodybuilding Metcon (Checkmark) 1.) 2 SETS 12/12 Zercher Reverse Lunges (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 15 MINUTES MIN 1 – :45 Cal Row or Bike MIN 2 – 15-20 Push-Ups MIN 3 – 20-25 Sit-Ups (No Measure)GOAL: RPE 6 | Finishing this cycle with one last touch on the Zercher lunges...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 8 Good Mornings 8 Scap Pull Ups 8 Ring Rows 8 PVC Pass Throughs Into… 2 Rounds 200m Run 6 Clean Deadlift 6 Clean High Pull 6 BTN Snatch Grip Push Press 6 Kip Swings Strength – All EMOM x 8 MINUTES (Weight) MIN 1 – 1 Power Clean + 2 Hang Power Cleans MIN 2 – 1 Power Snatch + 2 Hang Power Snatches *Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13...Read more

Announcements 🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉 Join us for the Hero WOD Loredo as we do every year. See you there! 💪 CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Wall Balls can make or break this workout today. Keep the row to about 1:00 and some change effort. Break up the Wall Balls ahead of time. We want to be able to send it in the latter part of this workout when the reps go down. Set a consistent pace on the Burpee Box Jump Overs that will not change each round. COMPETE | PART 1 4 SETS (Time) 50 Crossover Singles 50′ Handstand Walk* *Must perform 25′ increments -Rest 1:1 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Shoulder...Read more