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) 2-3 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 10 Sit-Ups 10 Dante Rows 10 Ring Rows Strength – Performance Metcon (No Measure) ON A 8:00 RUNNING CLOCK… Strict Chest to Bar Practice* *Focus on wider grip + leaning back to lead with chest. (No Measure) Week 2 of 9 Strict Gymnastics Strength – Fitness Metcon (No Measure) ON A 8:00 RUNNING CLOCK… Strict Pull-Up Practice* *Focus on engaging lats before pulling + keeping Hollow Body. (No Measure) Week 2 of 9 Strict Gymnastics Workout – Performance Metcon (No Measure) 3 SETS FOR QUALITY 1 Set of Max Strict Chest to Bars 2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy) 30 Banded Dante Rows 10/10 Bodyweight Split Squats 30 Sit-Ups** 1:00 Cardio Choice* *Athlete can choose level of intensity for the Cardio Choice (EZ, MOD,...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!!!! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 3×7 Hang Power Clean + Push Press *All sets at Mod-Light. 1 Rep is 1HPC into 1PP. (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 Straight Arm Banded Pull-Down 15 DB Incline Bench Press (Mod) 10 Slow DB Curl to Reverse Grip Press (Empty Barbell) -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 5 | Deload week. Upper 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 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05,...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 10 Groiners 10 90/90 Hip Rotations :30 Box Lat Stretch with PVC Compete Paused Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 3 Pause Front Squat) (Score is Weight) GOAL: RPE 8 | We want this to feel heavy but strong. There should be absolutely no misses. Any doubt in going heavier is where we should call it today. This is also a little bit of a primer before our Max Clean and Jerk on Saturday Extra Credit Metcon (Weight) Press From Split 3×5 (Score is Weight) GOAL: RPE 5 | Perform in your Split Jerk split stance. Focus is being strong and stable in the bottom of the split position. Make sure to watch out for...Read more