CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 30/25 Cal Bike 20 Sit-Ups 10 Up-Downs 20/15 Cal Bike 20 Alt. Deadbugs* 100m DB/ KB Suitcase Carry (Athlete Choice)** *Option for Banded or DB Deadbugs. *Switch hands at 50m mark. (Score is Rounds + Reps) Optional Cool Down – All FOR QUALITY (No Measure) 2:00 Foam Rolling 1:00/1:00 Wall Stretch 1:00 Olympic Wall Stretch 1:00/1:00 Calf Smash 1:00 Corpse Pose (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’re feeling beat up just flow and flush. If you’re feeling good then let’s approach this like we did last week on Saturday. Find that just uncomfortable enough pace and sustain! COMPETE | PART 1 3 SETS (No Measure) 15/12 Cal Ski 20 Box Step Overs (20) :45 D-Ball Hold or Carry -Rest 1:00- (No Measure)GOAL: RPE 7 | More intensity today but slight ramping back up after Murph. Focus on just moving consistently each round. COMPETE | PART 2 3 SETS (No Measure) 2-3 Seated False Grip Ring Pull-Up (L-Sit position) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 6 | Start seated on the ground in an L-sit position. Rings should be placed overhead so arms can begin full extended. Start in a false grip, Pull the rings...Read more

Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and Honor Team CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6 SETS 4 Tempo Bench Press (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. The rep scheme and tempo are shifting this week to allow you to keep adding weight from last week while keeping the TOTAL working volume relatively the same. You can go heavier on sets of 4 than you can on sets of 5. LET’S GO! Bodybuilding Metcon...Read more

Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and Honor Team CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero Workout – Performance Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a...Read more

Announcements **Memorial Day Special Class Announcement!** Hey CFMAH Family, We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength. 🌟 **Limited spots available** – Sign up today to secure your place! Stay strong,Your CrossFit Mettle and Honor Team CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Murph! Let’s get after it. In whatever way we want to be challenged (partitioned or straight through) just give your best effort, honor our fallen soldiers, and have fun! COMPETE | PART 1 None. Rest, recover and enjoy the time with the community! GOAL: RPE N/A COMPETE | PART 2 None. Rest and Recover! GOAL: RPE N/ARead more