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) 2-3 Rounds 1:00 Bike @ Ez Mod Pace 12 Alt. Plate Around The Worlds 10 Plate Strict Press 12 Alt. Box Step-Ups 10 Alt. Shoulder Taps Into… 2-3 Rounds :40 Bike @ Hard Pace 12 Plate Ground to Overhead 10 Box Jumps 12 Plate Push Press 10 Hollow Rocks Strength – Performance Metcon (No Measure) EVERY 2:30 x 3 SETS 3-5 Strict Handstand Push-Ups -Immediately Into- 3-5 Kipping Handstand Push-Ups* EZ Bike w/ time remaining… (No Measure) Week 9 of 9 Strict Gymnastics Strength – Fitness Metcon (No Measure) EVERY 2:30...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) FOR QUALITY :30 Row at 16s/m 10 Alt. Groiners :30 Row at 20s/m 10 Bootstrappers :30 Row at 24s/m 10 Alt. Curtsy Lunges Compete Metcon (Time) 3 SETS 3 x 750m Row -Rest :50 b/t each Efforts- -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: RPE 8 | Repeatable effort. Focus on maintaining the pace from the 500m repeats. Extra Credit Metcon (Time) ON A 5:00 RUNNING CLOCK Practice Max Handstand Hold (Score is Time) GOAL: RPE 5 |...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 Jefferson Curls (BB Optional) 5 Cat/ Cows 10 Alt. Deadbugs 5/5 Single Leg Glute Bridge-Ups 10 Slow Arm Haulers Into… 3 ROUNDS 100m Run 8 WB Deadlifts* 8 WB Front Squats* 8 WB Push Press* *RND 2, combine movements to complete 12 WB Thrusters. RND 3, complete 12 Wall Balls. Into… 1-2 ROUNDS (Time Permitting) 5 Above the Knee Deadlifts 5 Below the Knee Deadlifts 7-10 Empty BB Deadlifts Strength – All Deadlift (1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%) *Based off of 90% of Heavy...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 (3 Rounds for weight) 3 SETS 10 DB Front Squats (Heavy) Immediately Into… 10/10 DB Step-Back Lunges Immediately Into… 20 Single DB Goblet Squats -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Mixing it up a little this week with some non-traditional looks and feels. Have fun with the curveball this week and let it ride! Bodybuilding Metcon (Time) FOR QUALITY* 10-9-8…1 Strict Pull-Up 20-18-16…2 Pause Push-Up** 50-45-40…5 Air Squat *Weight Vest Optional. **Pause :01 at the top of each rep. (Score is Time) GOAL: RPE 7...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 :30 Cal Ski 5 Ring Rows 5 Ring Dips Compete Metcon (Time) 5 ROUNDS 10/8 Cal Ski 3-5 Ring Muscle Up (Score is Time) GOAL: RPE 7 | Should aim for about :30 on the Ski. Moderate effort on the Ski, then right into the RMU. Choose the Rep number that can remain unbroken for all 5 Rounds. Extra Credit Complete the Murph Prep GOAL: RPE 7 | Dust off the old weight vest if you got it....Read more