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 as you see fit to maximize performance on your second attempt. Compete Repeat 23.1 Extra Credit Split Jerk (5×2) GOAL: RPE 6 | Focus on Technique, Focus on the re-rack for the second rep. This should be moderate weight that may feel challenging but not heavy enough to compromise form in any way. *If redoing the Open Workout, complete the Extra Credit tomorrowRead 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 :30 Single Unders 12 Alt. Piked Shoulder Taps 10 Small Shoulder Rotations Forward (Change Plates Optional)* 10 Small Shoulder Rotations Backwards (Change Plates Optional)* 5/5 Neck Rolls (L/R) 10 Alt. Arm Swings** *RND 2 – complete bigger shoulder rotations. **Start with arms across and swing them across the body switching which arm is on top/ bottom with each swing. Essentially give yourself a hug, you deserve it. Into… 2 ROUNDS 10 Ring Rows 8 Tempo Strict Press (21X1) 6 Push-Up to Pike Extended Warm-Up – Performance Metcon (No Measure) 3 SETS 5 Push Jerk* 3-5 Gymnastic Reps** -Rest As Needed b/t Sets- *Start light and build to final workout weight. **Suggested progression Pull-Ups Chest to Bars Bar Muscle-Ups (No Measure) Extended Warm-Up –...Read more

Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – NC FLEXRead 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) 3 ROUNDS (:20 ON/:10 OFF) Cardio Lunges* Single DB Hang to Overhead Up-Downs *Option to use DB in the Front Rack position Workout – Performance Metcon (AMRAP – Reps) 6 SETS FOR MAX REPS 1:00 – Cardio Choice 1:00 – Single DB Front Rack Lunges (Athlete Choice, Mod) 1:00 – Alt. DB Hang Snatch 1:00 – Burpees 1:00 – Rest (Score is Total Reps) Workout – Fitness Metcon (AMRAP – Reps) 6 SETS FOR MAX REPS 1:00 – Cardio Choice 1:00 – Single DB Front Rack Lunges (Athlete Choice, Light) 1:00 – Alt. DB Hang Snatch 1:00 – Burpees 1:00 – Rest (Score is Total Reps) Cool Down FOR RECOVERY (No Measure) 3-4 SETS :30 Straddle Forward Fold 10/10 Childs Pose Single Arm Lifts* 10...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 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