Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Cossack Squats 10 PVC Pass Throughs 5 PVC Push Jerks Compete Hang Power Snatch (1.) ON A 10:00 RUNNING CLOCK Build to a Moderate 7-Rep Hang Power Snatch) (Score is Weight) GOAL: RPE 7 | Build to a moderate weight. Focus is just moving smooth and overloading before Part 2 -Rest 2:00 b/t P1 & P2 Metcon (No Measure) 2.) EMOM x 8 MINUTES 12 TNG Power Snatches (75/55) (No Measure) GOAL: RPE 7 | Stay on the clock, move fast and keep reps unbroken. Extra Credit FOR RECOVERY (No Measure) Perform a Full-Body Yoga Session *Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05,...Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1&2 – 5/5 Slow KB Turkish Get-Up MIN 3 – :45 Max Toes to Bar (Score is Lowest Reps of TTB) GOAL: RPE 7 | Full-Body + Midline Pumps. Bodybuilding Metcon (Checkmark) 3 SETS 10 DBL DB Curl to Press (Mod) 15 Strict Dips 20 Plate Front Raises to Overhead -Rest 1:30 b/t Sets- (No Measure) 2 SETS 30 DB Bent Over Flyes (Light-Mod) 30 DB Chest Flyes (Light-Mod) 30 Wide Grip Banded Lat Press Down -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 7 | Upper Body Pumps. Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full...Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inch Worms 10 Step Ups 5/5 DB Push Press Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 7 Burpee Box Jump Overs 7/7 Hang DB Power Snatch (50/35) (Score is Rounds + Reps) GOAL: RPE 9 | Non-stop sprint. Keep everything unbroken and keep moving. Extra Credit Metcon (No Measure) 3-4 SETS 10 Strict Press 20 V-Ups :30 Wall Facing Handstand Hold -Rest as needed b/t Sets- (No Measure) GOAL: RPE 6 | Keep loading on the barbell moderate. Reps should remain unbroken for all Sets. Get as close to the wall as possible on the Wall Facing Handstand. Keep feet on the wall, don’t focus on balance off the wall but just stabilizing shoulders.Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Alt. Groiners 4 Cat Cows 4 Air Squats w/ :02 Hold Each Rep 4 Alt. Elbow Punches Into… 2-3 ROUNDS (Time Permitting) 200m Run 8 Empty BB Upright Rows 8 KB Goblet Squats Strength – All Metcon (Weight) EMOM x 8 MINUTES* 1 Above the Knee Power Clean + 1 Below the Knee Power Clean + 1 Front Squat *Start Light and build to Moderate. (Score is Weight) Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 3 Hang Power Cleans (185/135) 4 Front Squats (Score is Rounds + Reps) KG BB: (85/60) Workout – Fitness Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 200m Run 3 Hang Power Cleans (135/95) 4 Front Squats (Score is Rounds + Reps) KG BB:...Read more

Announcements SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR QUALITY 10-9-8-7…1 Bench Press (Bodyweight) Front Squat (1.25 x Bodyweight) Deadlift (1.5 x Bodyweight) (Score is Weight) GOAL: RPE 9 | Full Body, Classic Barbell Pumps. Bodybuilding No Additional Training. The 10-1 will be plenty today…PLENTY. GOAL: Chill Pumps…Rest Up, Boss. Extra Credit Metcon (Distance) ON A 20:00 RUNNING CLOCK… 1:00 Hot Pace / 4:00 Cool Pace — Bike or Row* *Hot Pace = Something you can only sustain for ~3:00 Cool Pace = Something you can sustain for ~15:00 (Score is Meters) GOAL: RPE 6 | Developing Your Engine Pumps.Read more