Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 3 MINUTES :20 Bike (MOD PACE) 10 PVC Pass Thru 10 PVC Behind The Neck Push Jerk 5 Inchworm + Push-Ups INTO.. AMRAP x 3 MINUTES :20 Bike (MOD-HARD PACE) 5 PVC Behind The Neck Snatch Drops 5 PVC Scarecrow Snatch 5 Pike Push-Ups Extended Warm-Up – All Power Snatch (EMOM x 6 MINUTES 3 TNG Power Snatches* ) *Start Light-Moderate and build to Moderate. (Score is Weight) Workout – Performance Metcon (Time) FOR TIME (5 SETS MAX)* UNTIL 50 POWER SNATCHES ARE COMPLETED… 15 Handstand Push-Ups 20/15 Cal Bike 1 Set of Touch & Go Power Snatches (Athlete Choice, Light-Mod) -Rest 2:00 b/t Sets- *1 SET = HSPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with...Read more

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 150m Row 5/5 Split Squat 5 Ring Pull-Ups Compete Metcon (No Measure) EMOM x 10 MINUTES 1-3 RMU (No Measure) GOAL: RPE 4 | Building off of last week. We are going to keep adding volume in this EMOM format. Extra Credit None! Rest and Recover.Read more

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Alt. 90-90 Hip Rotations 4 Air Squats + 4 Jumping Air Squats 4 Pause Kip Swings* *:01 Pause in Hollow + :01 Superman Into… AMRAP x 4 MINUTES 4 Hang Muscle Cleans 4 Alt. Elbow Punches 4 Empty Barbell Front Squats Strength – All Front Squat (6-4-2-2*) *Start Moderate and build to Moderate-Heavy+ 2-Rep. Bar must come from the floor. (Score is Weight) Workout – Performance “WAVE RUNNER” (Time) FOR TIME 7-5-3-5-3-1-3-2-1 Front Squats (225/155) 12-8-4-12-8-4-12-8-4 Toes to Bar (Score is Time) KB BB: (85/60) *NOTE: W.O.W. This is our pick for the epic workout of the week! Workout – Fitness “WAVE RUNNER (FITNESS)” (Time) FOR TIME 8-6-4-6-4-2-4-3-2 Front Squats (155/105) 10-10-10-10-10-10-10-10-10 Knees to Chest (Score is Time) KB BB: (70/47.5) *NOTE: W.O.W. This is...Read more

Announcements Carlos shares what CrossFit means to him.     CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (10-6-2+) (Score is Weight) GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on your set of 2, go for it! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 DB Alt. Box Step-Ups (Heavy) Immediately Into… Max Single DB Front Squat Hold (Heavy)* *Hold Single DB Across Chest. Hold the bottom of an active squat. -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 8 | Lower Push / Pull 2.) 3 SETS 10 DB Chest Flyes (Mod) 20 Alt. Standing Plate Twists (Mod)* 10 Wide Grip Weighted Pull-Up *Hold Plate in Gun Hold position and with a wide stance rotate the trunk without moving hips. -Rest 1:30 b/t Sets- (No...Read more

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