Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD and opt for the (70/53) KB. Aim for unbroken! COMPETE | PART 1 Back Squat (3×10@70%) (Score is Weight) GOAL: RPE 7 | Weights going up! Continue to keep the focus on finding the rhythm. Be smart about building up we do not want to make too many jumps. one set of 10...Read more

Announcements Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives! CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Weighted Dips (Heavy) -Rest :10- 12+ Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 6 of 6. This is it. Let’s see how many extra reps we can squeeze out for the set of 12. Go for broke here! 18 on the slight...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 5 Med Ball Front Squat 5 BB Push Press 5 Plank to Pike 5 Hollow Rocks 5 Scap Pull-Ups Into… AMRAP x 5 MINUTES 5 Med Ball Thrusters 5 BB Push Jerks 5 Push-Up to Pike 5 Supermans 5 Kip Swings Workout of the Week – Performance “MUY CALIENTE (PERFORMANCE)” (AMRAP – Rounds and Reps) 5 SETS* AMRAP x 5 MINUTES 5 Push-Ups 5 Shoulder to Overhead (95/65) 5 Toes to Bar 5 Wall Balls (20/14)** **Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5. -Rest 2:00 b/t Sets- *Restart at 5s the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (42.5/30) Workout of the Week – Fitness “MUY CALIENTE (FITNESS)” (AMRAP – Rounds and Reps) 5 SETS* AMRAP x 5 MINUTES 5 Push-Ups or Knee Push-Ups...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more