Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row :30 Ski 5/5 Split Squats Compete Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 500/400m Row 24 Walking Lunges 500/400m Ski (Score is Rounds + Reps) GOAL: RPE 5 | FOR QUALITY. Just move and flow, consider taking the Damper down if needed. Extra Credit None! Rest and Recover.Read more

Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 10 Up-Downs + Scap Push-ups 10 Sumo Stance Good Mornings Into… 1-2 ROUNDS (TIME PERMITTING) 100m Run 8 Barbell or KB RDLS 8 Barbell or KB Upright Rows 8 Burpees Workout – Performance Metcon (Time) FOR TIME 1200m Run 50 Up-Downs 25 Sumo Deadlift High Pull (95/65) 800m Run 40 Up-Down Over Bar 25 Sumo Deadlift High Pull 400m Run 30 Burpees Over Bar 25 Sumo Deadlift High Pull 200m Run 20 Burpees 25 Sumo Deadlift High Pull (Score is Time) KG BB: (42.5/30) Partner Workout Option – Performance Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 25 MINUTES 400m Run 30 Synchro Up-Downs 30 Sumo Deadlift High Pulls (95/65) 200m Run 30 Burpees Over Bar 30...Read more

Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (2-2-2*) (Score is Weight) *Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle. GOAL: RPE 9-10 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 30 Banded Good Morning 15/15 Side Lunges* 15/15 Single Leg Glute Bridge-Ups *Light Weight Optional -Rest as Needed b/t Sets- 2.) 3 SETS 15 DB Seal Rows (Mod-Light) 15 DB Chest Flyes 15 DB Narrow Grip DB Bench -Quick Rest- Max Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure) 3.) 3 SETS 20 Banded Crunches 10/10 Banded Woodchops 20 Alt. DB Twisting Curls* *:01 Pause at the top of...Read more

Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO OPEN 23.2!!Read more

Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – CrossFit Warm-Up 5 min to warm up Thruster 2 sets 20 jumping jacks 5 burpees 8 alt samson lunges CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round.Read more