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

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

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more