CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5 Tempo Sumo Deadlift (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Last day of our deload week. Finish with a tough set of 5 that feels heavy but moves relatively fast. We want to prime the body and feel strong as we go into this rest day. Next week, we test our 5RM. Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – 20/15 Cal Row MIN 2 – 12 Russian KB Swings (72/53) MIN 3 – 25 Sit-ups MIN 4 – 15 Strict Burpees MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Repeating this 20-minute EMOM from Week 2. Don’t rush the strict burpees here—we want to see a perfect push-up on...Read more

CrossFit Mettle and Honor – NC FLEX Strength 5 SETS (Weight) 5 Weighted Pull-ups (Heavy) -Rest :10- Max Reps Banded Pull-up -Rest 1:30 b/t Sets- (Score is Weight on Pull-up)GOAL: RPE 8 | Find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then, immediately go into a banded pull-up that allows you to hit 10-15 reps to failure. Last time hitting this combo this cycle. Leave it all out there on those max sets. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8 Tempo Pendlay Row (30X0) -Rest 1:00- 12 Prone DB Row (Moderate) -Rest :30- 16-20 Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS 12 Barbell Curl (Moderate) -Rest 1:00- 12 Incline DB Hammer Curl (Light-Mod) -Rest :30- 16 Pronated Grip Incline DB Curl (Light-Mod) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8...Read more

Announcements LET US KNOW WHAT KINDA PIZZA YOU LIKE! See you this FRIDAY for the LAST OPEN WOD!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 30 Jumping Jacks 6 Alt. Samson Lunges 6 Push-Up to Pike 6 Ring Rows 12 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 5 BB Front Squats* 5 BB Push Press* 5 Scap Pull-Ups 5 Kip Swings *At 3:00 combine movements to 5 Thrusters. Workout – Performance CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here Workout – Fitness CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds...Read more

CrossFit Mettle and Honor – NCCOMPETE 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

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