Announcements Hey Mettle and Honor crew! Exciting news—our Murph Schedule is now open for registration! 🏋️‍♂️💪 This year, we’re offering 1 hour and 15 minute heats to ensure everyone gets the most out of this challenging and rewarding workout. Here’s the lineup for Saturday: First heat: 7:00 AM Second heat: 8:15 AM Last heat: 9:30 AM Sign up now to secure your spot and join us for a memorable Murph experience. Can’t wait to see everyone there! Let’s crush it together! 💥 **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...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consistency on movement and transitions. Set your pace just below 80% effort, find where you’re going to feel slightly uncomfortable and sustain. COMPETE | PART 1 3 ROUNDS FOR TIME  (Time) 15/12 Cal Row 5 Snatch (135/95) 3 Rope Climb (Score is Time)GOAL: RPE 8 | Quick sprint on the Row and Snatches. Be smart about pacing the Rope Climbs. Think about keeping the rest between Rope Climb reps consistent. COMPETE | PART 2 3-4 SETS (No Measure) 2-3 Negative Pull-Up (From False Grip) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 6 | Controlled negative using the False Grip. Start into a hold with a false and the rings at the chest. Make sure to show control before beginning the descent. We want a :03-:05 descent, then reset at the...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat Cows 10 Alt. Bird Dogs 15 Vertical Jumps (land in quarter squat) 20 Hollow Rocks Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kip Swings 10 Empty BB Deadlifts 15 Air Squats* 20 Superman Arch Rocks *Jumping Squats in Round 2. Strength – All Hang Clean (EMOM x 12 MINUTES Hang Cleans*) *MIN 1-4 = 3 Reps MIN 5-8 = 2 Reps MIN 9-12 = 1 Rep *Start Light-Mod and build to Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance 15 ROUNDS FOR TIME (Time) 2 Hang Squat Cleans (185/135) 5 Toes to Bar (Score is Time) KG BB: (85/60) Workout – Fitness 15 ROUNDS FOR TIME (Time) 2 Hang Cleans (135/95)* 5 Toes to Something *Option for Squat or Power. (Score is Time) KG BB: (60/42.5) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. Build on the weight you used last week. Maintain the tempo and make sure the chin is getting over the bar every single rep. No cheating or kipping here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max Set Ring Rows 4.) 3 SETS 15-20 DB (Or Cable) Chest Flys (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Push/Pull for...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to push the pace today. Everything unbroken with fast transitions between barbell and pull-up bar. COMPETE | PART 1 Back Squat (ON A 20:00 RUNNING CLOCK… Build to a 10RM Back Squat) (Score is Weight) GOAL: RPE 9-10 | Time to put all the squatting to the test today. Make sure we get a nice hip and core warm-up. Try not to take more than 3 jumps before we get into our 10rm attempts. Then give yourself 2 attempts max at your best effort. Rule today is to make sure we are performing sets of 10 the whole time we are building up. COMPETE | PART 2 4 SETS (No Measure) 1:00 Mod Bike 1:00 EZ Bike -No Rest b/t Sets- (No Measure)GOAL: RPE 8 | Just get...Read more