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 REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.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: Consider GHD Sit-Ups. Practice fast Double Unders, see if we can go with a smaller jump and faster wrist turnover. COMPETE | PART 1 Back Squat (3×2 @93-95%) (Score is Weight) GOAL: RPE 9 | This is our final week of building for our Back Squats. Be ready for our test next week. Focus on maintaining a strong brace on the descent, and driving up fast out of the bottom without compromising positioning. COMPETE | PART 2 6 SETS (Time) 6 Shuttle Run* 6 Hang Power Snatch (135/95) *1 Rep = 25′...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) 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL 10 Alt. Groiner + Twist Into… 2-3 ROUNDS 20 Single Unders 15 Crunches 10 Slow Alt. Shoulder Taps 5/5 Split Squat Workout – Performance EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Double Unders MIN 2 – :45 DB Goblet Alt. Lunges (50/35) MIN 3 – :45 Sit-Ups* *GHD Optional (Score is Total Reps) KG DB: (22.5/15) Workout – Fitness EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 –...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 Back Squat (IN ABOUT 15-20 MINUTES… Build to a 3-Rep Max Back Squat ) (Score is Weight) GOAL: RPE 10 | We hit 5×5, 6×4, and 8×3. Now, we put all that work to the test. What kind of gains have you made over the past 6 weeks? Only one way to find out. Make sure you are warm, and then make this test count! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2 SETS Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 8-12 Weighted Bar Dips (Moderate) -Rest 1:00- 16-20 Rolling...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: Go unbroken and send it! Fast transitions between the bar and barbell… Let’s see what we can get today! COMPETE | PART 1 AMRAP x 40 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 15 Box Jumps (20) 20/15 Cal Ski 10 Strict Handstand Push-Ups (Score is Rounds + Reps)GOAL: RPE 7 | Controlled pace especially on the Bike. Step down on the Box. Find an effort that you know you can hold for the entire 40mins. If necessary, break up HSPU (no more than 2-3 Sets) ahead of time to...Read more