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 – 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

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 – CrossFit Warm-Up Warm-Up (No Measure) Play a Game!* Or… Alternate Warm-Up Option: 2-3 ROUNDS 15 Toe Touch Jumping Jacks 10/10 Side Plank Rotations 10 Slam Ball Deadlift 10 Slam Ball Push Press *This is a great time to throw out a fun quick game of Lumberjacks and Farmers. Have athletes grab KBs of different sizes and lay them out in a coned off area. Split the class into 2 Groups:...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 – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row 5 Bootstrappers 5/5 Split Squats 5 Kip Swings 10 Alt. V-Ups Compete Metcon (Time) 3 SETS 2 x 1000m Row -Rest 1:00 b/t each Efforts- -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: RPE 8 | Repeatable effort. Focus on maintaining the pace from the 500m repeats from the...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 – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round) 20 Single Unders → :20 Double Unders (2nd Round) 6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round) into… SPECIFIC WARM-UP 2 ROUNDS 4 Hang Muscle Cleans + 4 Alt. Elbow Punches 4 Strict Press w/:02 Pause Overhead 4/4 Moose Antlers 4 Push Press + 4 Push Jerk...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 Aerobic Capacity Metcon (Weight) EMOM x 21 MIN MIN 1 & 2 — 30/25 Cal Bike MIN 3 — 3 Heavy ‘Library’ Deadlifts* *Use the same weight for all 7 sets. Library means the weight must touch the ground softly and quietly. No slamming of the bar. (Score is Weight on Deadlift) GOAL: RPE 7 | Pull Day + Aerobic Capacity. Can you breath and lift? The ultimate...Read more