Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! 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 ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PART 1 → AMRAP x 2 MINUTES 4 Alt. Groiners 8 Slow Arm Haulers 8 Alt. Thoracic Squat Rotations Then Into… PART 2 → Progressive Warm-Up 1 ROUND 5 Up-Downs w/4 Alt. Shoulder Taps* 5/5 Lateral Step-Ups 5 Seated DBL DB Arnold Press 5 Empty Barbell Clean Deadlifts *When in the Tall Plank position, perform 4 Alt. Shoulder Taps. Into… 1 ROUND 5 Up-Down Box Step Overs :30 Empty Barbell Overhead Hold 10 Alt. Elbow Punches Into… 1 ROUND 5 Burpee Box Jump/Step Overs 5 Hang Muscle Clean + Strict Press* *1 Rep = 1 Hang Muscle Clean + Strict Press Workout – Performance Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – 10 Ground to Overhead (95/65)* MIN 2 – Max Burpee Box Jump Overs (24/20) MIN 3 – Rest...Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! 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

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS 5 KB Deadlift 5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings 10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups 10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch Then Into… AMRAP IN REMAINING TIME.. Max Meter Row Workout – Performance Metcon (Distance) ON AN 8:00 RUNNING CLOCK… Max Meter Row -Rest 2:00- AMRAP x 8 MINUTES 10 Russian KB Swings (70/53) 10 KB Goblet Alt. Lunges 20 Sit-Ups -Rest 2:00- ON AN 8:00 RUNNING CLOCK… Max Meter Row (Score is Total...Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Ring Rows 5 Dips 5 Ring Turn-Overs* *On Low Rings, feet remain on the ground the entire time. Focus on popping the Hips and turning over fast into the Bottom Dip Position Compete Metcon (No Measure) EMOM x 10 MINUTES 2-4 RMU (No Measure) GOAL: RPE 4 | Building off of last week. Aim to add 1-2 Reps from last week Extra Credit None! Rest and Recover.Read more