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 Functional Strength Metcon (Weight) 5 SETS* 3 Reps of Unbroken Barbell Complex… 1 Rep is… 1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead *All sets performed light or moderate light. Perform this unbroken 3x in a row for 1 set. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 5 | Explosive Day + Barbell Complex. Speed overloading in this complex. Keep...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 BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 SETS 5 Clean Deadlift 5 Strict Press 5 Snatch Grip Push Press (Behind the Neck) 5 Back Squat -Rest :30 b/t Sets- 2 SETS 5 Snatch Deadlift 5 Muscle Clean 5 Front Squat 5 OHS -Rest :30 b/t Sets- Compete Snatch (1.) ON A 20:00 RUNNING CLOCK Build to a 1-Rep Snatch) (Score...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 (10 MINUTES) EMOM x 5 MINUTES (Assault Bike) MIN 1 – :25 Arms Only + :25 Legs Only MIN 2 – :45 @ RPM 45-50 MIN 3 – :45 @ RPM 50-60 MIN 4 – :45 @ RPM 60-65 MIN 5 – :45 @ RPM 65-70+ Into… 2-3 ROUNDS (Time Permitting) 10 Ring Rows 8 Scap Pull-Ups 6 Hollow Rocks 6 Superman Rocks...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 Functional Strength Metcon (Weight) 5 SETS 7 Back Squats (Mod-Heavy)* Max DB Bent Over Rows (Mod) *Use the same mod-heavy weight for all 5 sets. -Rest as Needed b/t Sets- (Score is Weight on Squat) GOAL: RPE 7 | Squat Day. Use a weight that challenges you for 7 but a good training weight vs. a weight that crushes you. Bodybuilding Metcon (Checkmark) 3 SETS 15 EZ Bar...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 10 Scap Pull-Up 10 Glute Bridges 10 Alt. DB RDL Compete Bench Press (5-5-5) (Score is Weight) RPE 7 | Nothing crazy here as we have our Push Press max on Tuesday. We just want to focus on feeling strong and fast: punch the bar to lockout. Extra Credit Metcon (AMRAP –...Read more