Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 PVC Pass Through Lunges 10 Jumping Squats 2 ROUNDS* 3 Hang High Pull 3 Hang Muscle Clean and Strict Press 3 Hang Power Clean and Push Press 3 Push Jerk** *With Barbell **Perform Split Jerks in Second Round Compete Clean and Jerk (ON A 20:00 RUNNING CLOCK… Build to a Max Clean and Jerk) (Score is Weight) GOAL: RPE 10 | This is an RPE 10 but we want to aim for no misses. Take extra warm-up sets from 40-60% to really dial in technique before getting after it in the higher percentages. Extra Credit None! Rest and Recover.Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Cal Row (increasing intensity) 10 Walking Lunges 5/5 Single Arm DB Deadlifts 10 Single DB Curls 12 Slow Alt. Shoulder Taps Into… 2 ROUNDS :45 Cal Row (increasing intensity) 10 Walking Lunges 5/5 Single Arm DB Upright Row 15 DB Glute Bridge-Ups 10 DB Slides Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 25/20 Cal Row 20 Walking Lunges 15 DBL DB Hang Power Cleans (50/35) 100m DB Farmer Walk (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20/15 Cal Row 20 Walking Lunges 10 DBL DB Hang Power Clean (35/20) 100m DB Farmer Walk (Score is Rounds + Reps) KG DB: (15/10) Partner Workout Option Metcon (Calories) IN TEAMS OF 2…...Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! 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 False Grip Ring Rows 4 Small Ring Kips 3 Kipping Ring Pull-Ups Compete Metcon (No Measure) EMOM x 12 MINUTES 2-4 RMU (No Measure) GOAL: RPE 4 | Building off of last week. As we get into higher volume, the goal is to perform unbroken but in the later rounds if we need to break them up that’s ok but make sure we are not bleeding into the next minute. We should still have :20 rest before the next minute. Extra Credit Metcon (Weight) 3 SETS 5 Weighted Feet Elevated Ring Rows -Quick Rest b/t Sets- (Score is Weight) GOAL: RPE 4 | Keep loading moderate and focus on pulling the Elbows down. Use Plates placed on chest for...Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 12 Med Ball Ground to OH 10 PVC Pass Through 8 Alt. Groiners Into… 1-2 ROUNDS 5 PVC Snatch Deadlift 5 PVC High Hang Muscle Snatch 5 Med Ball Thruster → 5 Wall Balls to Target IInto… 200m/150m Time Trial (this is a time trial to see if the Run can be completed in less than 1:00) Strength – Performance Metcon (Weight) EVERY 1:30 x 5 SETS* 1 Hang Squat Snatch + 1 Snatch + 1 Overhead Squat *Start Light-Moderate and build to Moderate+. (Score is Weight) Strength – Fitness Metcon (Weight) EVERY 1:30 x 5 SETS* 1 Hang Power Snatch + 2 Power Snatches *Start Light and build to Moderate. (Score is Weight) Workout – Performance Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 –...Read more

Announcements ORDER YOUR CFMAH GEAR HERE ASAP!!!! CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (3×7*) *’No Touch’ Sumo Deadlift (1111) All sets at Mod-Light. Barbell starts and ends each rep off the floor at midshin. Barbell should only touch the ground after the set of 7 is complete. (Score is Weight) GOAL: RPE 5 | Deload week. Keep all sets mod-light or light and move with purpose. Keeping ourselves at mod-low volume, light reps, and crisp execution. Bodybuilding Metcon (Checkmark) 3-4 SETS 20 Tib Raises 15 KB Goblet Squats (Mod) 10/10 Staggered Stance KB RDL (Mod) -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 5 | Deload week. Lower body flow. Take one movement right into the next. Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with...Read more