Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES :30 Row (RPE 5-6) 10 PVC Pass Throughs 5 BB High Hang Shrugs 10 Tuck-Ups 5 Scap Pull-Ups Into… AMRAP x 4 MINUTES :30 Row (RPE 7-8) 10 PVC Around The Worlds 5 BB High Hang High Pulls 10 V-Ups 5 Kip Swings Strength – All Metcon (Weight) EVERY 1:30 FOR 5 SETS* 1 Snatch Deadlift...Read more

Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3 SETS 10/10 Half Kneeling DB Strict Press (Mod-Heavy) 20 Alt. V-Ups 20 Double Handed Landmine Presses 20 Alt. Landmine Rotations -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Push Day + Dynamic Midline. Working in some unique pressing angles here and unilateral work for the upper body and midline. Bodybuilding Metcon (Checkmark) 3 SETS...Read more

Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 EZ Bike 10 Box Step Overs 3 Rope Pull-Ups Compete Metcon (No Measure) EMOM x 15 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 10 DB Box Step Overs (50/35) MIN 3 – 3 Rope Climbs (No Measure) GOAL: RPE 8 | Don’t need...Read more

Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays SIGN UP NCFIT MID-YEAR MINI-COMP CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Alt. Mountain Climber Groiners 10 Air Squats 10 Lunges + Twist Into… 2 ROUNDS 5 WB Deadlift 5 Med Ball Squats Into… 200m Run Strength – All Back Squat (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Back Squat) (Score is Weight) Week 6 of 6 Wendler Workout – Performance Metcon (AMRAP –...Read more

Announcements NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays NCFIT Workout Weekly June Commitments Retest of Wendler Lifts (BS/ DL/ PP) (1-2) Kipping Gymnastics Skill Day (1) Oly Positional Days (3) Mid-Year Mini-Comp Workouts (2-3) Mod-Long Workouts (1-2) Long Workouts (1) Partner Workout Option on Saturdays 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