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

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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MIN 8/6 Cal Bike* 6 Push-Up to Pike 8 Wall Ball Good Morning 6 WB Thrusters** *Increase pace each round **Have a little fun with these and give the WB a light toss in the air Workout – Performance FOR TIME* (Time) 120 Wall Balls (20/15) 100/80 Cal Bike 80 Deadlifts (225/155) 60 Handstand Push-Ups *Partition reps and movements in any order to complete all work. **Based on yesterday’s Open workout, adjust today’s workout as needed. (Score is Time) KB WB: (9/6) KG BB: (100/70) Workout – Fitness FOR TIME* (Time) 120 Wall Balls (14/10) 80/60 Cal Bike 80 Deadlifts (155/105) 60 Hand Release Push-Ups *Partition reps and movements in any order to complete all work. **Based on yesterday’s Open workout, adjust today’s workout as needed. (Score is Time) KB WB: (6/5) KG BB: (70/47.5) Partner Workout...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5-9-7-5 Tempo Sumo Deadlift (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 3 of 6 as we build to a 5rm test on this lift. Keep building here, and don’t be afraid to really push. Tomorrow is a well-earned rest day. Bodybuilding Metcon (Checkmark) 1.) EMOM x 25 MINUTES MIN 1 – 20/15 Cal Bike MIN 2 – 12 DB Push Press (50/35) MIN 3 – 25 Sit Ups MIN 4 – 10 DB Burpees (50/35) 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 | We are going a little longer for the conditioning piece today. I promise you’ll be okay. For the landmine rotations and the side bends, find a weight that is challenging...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on biggest set we can perform while still being able to immediately go into the next movement. If we’re feeling beat up from yesterday then perform small quick sets. COMPETE | PART 1 AMRAP x 20 MINUTES (No Measure) 1:00 Cal Row 20 Box Step Overs (24/20) 1:00 Cal Ski 20 Walking Lunges 100 Single Unders (No Measure)GOAL: RPE 5 | Flow, flush and recover. We want to move around and get a good sweat going. Goal is to finish this workout feeling better than when we started it! COMPETE | PART 2 3 ROUNDS FOR QUALITY (No Measure) :30 Wall Sit 10 Hollow Rocks 10 DB Curl + Arnold Press (Athlete Choice) (No Measure)GOAL: RPE 5 | Some more light movement today. Low intensity, perfect reps. Keep the...Read more