Announcements May Focus details are in the description. CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Ring Rows 5 Ring Dips 5 Kip Swings Compete Metcon (Time) FOR TIME 30 Ring Muscle Ups (Score is Time) GOAL: RPE 9-10 | First big gymnastics test of the year. Two ways to approach this. Option 1: Start with your biggets set and then chip away at what you have left. If necessary stop 1-2 reps before failure. Option 2: Quick small sets or quick decreasing reps each set. Pick the best option for you and get after it! Elite:Read more

Announcements May Focus details are in the description. CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 2 SETS 5:00 Cardio Choice -Rest 1:30- 4:00 Cardio Choice -Rest 1:00- 3:00 Cardio Choice -Rest :45 – 2:00 Cardio Choice -Rest :30- 1:00 Cardio Choice -Rest 2:00 b/t Sets- GOAL: RPE 5 | Aerobic Capacity. Today’s goal is to hold the same pace for all sets. Bodyweight Movement Flow Metcon (Checkmark) 5 SETS 40 Jumping Jacks 30 Alt. Lunges 20 Push-Ups 10 Pull-Ups or Chin-Ups -Rest 1:30 b/t Sets- GOAL: RPE 5 | Move, sweat, and flow. Make yourself proud of each rep. 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 for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until...Read more

Announcements May Focus details are in the description. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS* 20 Jumping Jacks → 100m Run → 100m Run 10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges 5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target 10 Single DB Floor Press → 10 Narrow Grip (Diamond) Knee Push-Ups → 5 Burpees to Target *Arrows indicate movement change each round. Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 200m Run 10 Alt. Front Rack Lunges (135/95) 10 Burpee Pull-Up* 15 Toes to Bar *Target ideally 6-inches above standing reach. (Score is Rounds + Reps) KG BB: (60/42.5) Workout – Fitness Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 200m Run 10 Alt. Front Rack Lunges (95/65) 10 Burpees...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (7-7-5-5-3-3*) *After each set perform 10 KB Goblet Narrow Squats (Score is Weight) GOAL: RPE 8 | Upper Body Push / Lower Body Push. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10 DB Incline Bench Press (Mod-Heavy) 10/10 Single DB Supported Row (Heavy) 1:00 Banded Pull-Aparts -Rest as Needed b/t Sets- 2.) 5 SETS 15 Standing DBL DB Lateral Raise (Mod-Light) 20 Alt. DB Twisting Curl (Mod) -Rest as Needed b/t Sets- GOAL: RPE 7 | Upper Body Extra Credit Metcon (Checkmark) 10 SETS :20 ON / :40 OFF Any Cardio Sprint -No Additional Rest- GOAL: RPE 9 | Sprint all out for :20 / :40 recovery.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 6 Bootstrappers 6 Alt. 90/90 Hip Rotations 6 Inchworms + Push-Up Into… 3-4 ROUNDS :45 Bike @ Mod Hard Pace 6 KB Goblet Lunges 6 KB Russian Swings 6 Alt. KB Cossack Squats 12 KB Horn Taps Strength – All Back Squat (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep ) (Score is Weight) Week 1 of 6 Wendler Workout – Performance Metcon (Calories) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (53/35) (Score is Cals) KG KB: (24/16) Workout – Fitness Metcon (Calories) ON A 10:00 RUNNING CLOCK… Max Cal Bike* *Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (35/26) (Score is Cals) KG KB: (16/12) Optional Cool Down 2-3 SETS FOR QUALITY (No...Read more