Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 3 SETS 10 DB Power Snatch (L) 100′ Single DB OH Walk (L) 10 DB Power Snatch (R) 100′ Single DB OH Walk (R) 1:00 Ring FLR -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | Use this more as a primer for the EMOM below. Bodybuilding Metcon (Weight) EMOM x 21 MINUTES MIN 1 – :50 DBL DB Sumo Deadlift (Heavy) MIN 2 – :50 DBL DB Push Press (Heavy) MIN 3 – EZ Cardio (Score is Weight) GOAL: RPE 9 | Sell out...Read more

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 3 SETS 10 DB Front Squats (Heavy) Immediately Into… 10/10 DB Step-Back Lunges Immediately Into… 20 Single DB Goblet Squats -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Mixing it up a little this week with some non-traditional looks and feels. Have fun with the curveball this week and let it ride! Bodybuilding Metcon (Time) FOR QUALITY* 10-9-8…1 Strict Pull-Up 20-18-16…2 Pause Push-Up** 50-45-40…5 Air Squat *Weight Vest Optional. **Pause :01 at the top of each rep. (Score is Time) GOAL: RPE 7...Read more

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Cal Ski 5 Ring Rows 5 Ring Dips Compete Metcon (Time) 5 ROUNDS 10/8 Cal Ski 3-5 Ring Muscle Up (Score is Time) GOAL: RPE 7 | Should aim for about :30 on the Ski. Moderate effort on the Ski, then right into the RMU. Choose the Rep number that can remain unbroken for all 5 Rounds. Extra Credit Complete the Murph Prep GOAL: RPE 7 | Dust off the old weight vest if you got it....Read more

Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Jefferson Curls (BB Optional) 5 Cat/ Cows 10 Alt. Deadbugs 5/5 Single Leg Glute Bridge-Ups 10 Slow Arm Haulers Into… 3 ROUNDS 100m Run 8 WB Deadlifts* 8 WB Front Squats* 8 WB Push Press* *RND 2, combine movements to complete 12 WB Thrusters. RND 3, complete 12 Wall Balls. Into… 1-2 ROUNDS (Time Permitting) 5 Above the Knee Deadlifts 5 Below the Knee Deadlifts 7-10 Empty BB Deadlifts Strength – All Deadlift (1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%) *Based off of 90% of Heavy...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 200m Run 10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings 10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111) 10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch Strength – All Hang Power Snatch (EMOM x 7 MINUTES 3 Hang Power Snatch*) *Start Light and build to Moderate. (Score is Weight) Workout – Performance Metcon (Time) 3 ROUNDS FOR TIME* 600m Run 25 Pull-Ups 25 Hand Release Push-Ups 25 Hang Power Snatch (75/55) *Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups (Score is Time) KG BB: (35/25) Workout – Fitness Metcon (Time) 3 ROUNDS FOR TIME 600m Run 20 Ring Rows 20 Push-Ups 20 Hang Power Snatch (45/35) (Score is Time) KG BB: (20/15) Optional Cool Down Metcon (No Measure) EMOM x 9...Read more