Announcements Carlos shares what CrossFit means to him.     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 Carlos shares what CrossFit means to him.     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 Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Cardio :30 Plank Hold 10 Banded Pull-Aparts 5 Slam Ball Deadlift + 5 SB Press 10 Scap Pull-Ups Into… 1 ROUND :30 Cardio :20/:20 Side Plank Hold 10 Banded Bicep Curls 8 Slam Ball G2O 8 Ring Rows Into… 1 ROUND :30 Cardio 5 V-Up + Tuck-Up 10 Banded Seated Pull Downs 6 Slam Balls 6 Scap Retracts Workout – Performance Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :45 Strict Pull-Ups* MIN 3 – :45 Slam Balls (30/20)** MIN 4 – :45 Midline Choice*** *Option for Ring Pull-Ups. **Option to sub light KB Swing ***Options: Sit-Ups Side Planks Hollow Hold Tuck-Up V-Up (Score is Reps of Pull-Ups and Slam Balls) KG SB: (15/10) Workout – Fitness Metcon...Read more

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike Continuously (No Measure) GOAL: RPE 5 | Aerobic Capacity. Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing. Option to complete before or after your workout. Functional Capacity Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 10 Up-Down Box Jumps 20 Russian KB Swing (Heavy) 40 Walking Lunges (Score is Rounds + Reps) GOAL: RPE 7 | Full-Body Functional Capacity. Extra Credit FOR RECOVERY (Checkmark) 10:00 Nasal Breathing Bike Into… 1-2 SETS 2:00 Seal Stretch 2:00 Child’s Pose 2:00 Cross Shoulder Stretch in Saddle (L) 2:00 Cross Shoulder Stretch in Saddle (R) 1:00 Deadhang 2:00 Rebound / Lay Flat -Rest about :30 b/t...Read more

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike :20 Handstand Wall Hold 10 BB Hang Muscle Clean Compete Metcon (Weight) 5 SETS 3 High Hang Power Clean -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6 | Light-Moderate weight. Focus on :02 Pause in the receiving position for the Power Cleans Extra Credit Metcon (Time) ON A 7:00 RUNNING CLOCK… Handstand Hold Practice (Score is Time of Best Hold) GOAL: RPE 3 | Set Up a 6×6 Box and work on holding a Handstand. You are allowed to move around but aim to hold without any walking.Read more