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) GENERAL WARM-UP 1-2 ROUNDS 10 Alt. Groiners 10 Scap Push-Ups 10 Air Squat 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ring Rows 5 Hang Power Cleans + 5 Front Squats 5 Strict Press + 5 Push Press Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 2 Front Squats + 2 Push Press (Score is Weight) Workout – Performance Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups KG BB: (42.5/30) Workout – Fitness “FRAN (FITNESS)” (Time) FOR TIME 21-15-9 Thrusters (65/45) Ring Rows (Score is Time) KG BB: (30/20) Optional Cool Down – All EMOM x 9...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

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 Bench Press (IN ABOUT 15-20 MINUTES… Build to a 3-Rep Max Bench Press ) (Score is Weight) GOAL: RPE 10 | After six weeks of hard work, this is it—the first of three tests this week. Warm-up thoroughly and then build to find a 3-rep max. There isn’t a prescribed tempo, but be sure not to bounce the bar off the chest for it to count. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 8-12 Neutral Grip DB Bench Press (Heavy) -Rest 1:30- 8-12/8-12 Single Arm DB Row (Moderate-Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 DB (OR Cable) Chest Fly (Moderate) -Rest...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) QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *25ft out and back Into… AMRAP x 5 MINUTES 100m Run 6 Burpees 6 Barbell RDLs 6 High Hang Muscle Cleans Strength – All Power Clean (EMOM x 7 MINUTES Build to a Heavy 2-Rep Power Clean*) *Reps must be Touch and Go. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 800m Run 20 Burpees to Target* 10 Power Cleans (185/135) *Target is 6″ Above Standing Reach. (Score is Time) KG BB: (85/60) Workout – Fitness 3 ROUNDS FOR TIME (Time) 800m...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: Stay uncomfortable on the Run. Nonstop on the Burpees and then fast quick singles on the Power Cleans. COMPETE | PART 1 FOR TIME (Time) 1K Row (Score is Time)GOAL: RPE 10 | Expect around a 3-4 minute feel for this one (think Fran grind). Remember we’ve been working up to this so stick to your goals from previous weeks. Start with some powerful strokes for the first :10-:20 seconds, then settle into a very uncomfortable pace. Think about what you can sprint for a 500 but hold under that. Trust your...Read more