Announcements Sign up for our CPR CLASS HEREon Saturday March 4th Don’thave Facebook? RSVP Here CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 20:00 RUNNING CLOCK… Jog, Row, or Bike Slowly for Distance* *Every 2:00 (including starting at 0:00), sprint AS HARD AS POSSIBLE for :15. *Athlete can choose any cardio choice. Feet must move for the full 20 minutes. No resting by stopping movement. Nasal breathing only during the ‘slow’ times. (No Measure) GOAL: RPE 6 Bodybuilding Metcon (Checkmark) 1.) 5 SETS 100m Heavy DB Farmer Walk 15 DB Floor Press (Heavy) 20 Single DB Goblet Squat (Heavy) -Rest as Needed b/t Sets- (No Measure) 2.) 3 SETS ‘Barbell 28s…’ 7 Empty Bar Curls 7 Empty Bar 1/2 Curls (Bottom Up) 7 Empty Bar 1/2 Curls (Top Down) 7 Empty Barbell Curls -Rest as Needed b/t Sets- (No Measure) 3.) 3 SETS Max Diamond...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) EMOM x 9 MINUTES MIN 1 – 100m Run MIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups) MIN 3 – 8/8 Single Leg RDLs → 10 DL* *Start performing DL on the second round and both RDLs and DLs should be performed with an empty bar. **Performance athletes start performing DU at the second round. Extended Warm-Up – Performance Metcon (No Measure) 3 SETS 8 Deadlifts* :30 Double Under Practice 5-7 Push Ups *Start Light-Moderate and build to up to and slightly past workout weight. (No Measure) Extended Warm-Up – Fitness Metcon (No Measure) 3 SETS 8 Deadlifts* :30 Single Under Practice 5-7 Knees Push Up *Start Light and build to up to and slightly past workout weight. (No...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 Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Bike 10 Bootstrappers 20 Shoulder Taps (No Measure) Compete Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – Bike MIN 2 – Step Ups MIN 3 – Row MIN 4 – Ski MIN 5 – Plank (No Measure)GOAL: RPE 4 | Just move and flush today. We’re working up a bit of a sweat and getting the joints moving 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 – NC FLEX Functional Strength Deadlift (6-6-6*) (Score is Weight) *Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2. GOAL: RPE 8 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 DBL DB Seated Arnold Presses (Mod) Immediately Into… 20 Banded Pull-Aparts Immediately Into… 30 DB Shrugs (Mod) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 20/20 Single DB Split Squats* 20 Alt. Lateral Box Step-Ups** *Hold DB on the side of the back leg **SIngle DB Option (Mod) -Rest 1:30 b/t Sets- 3.) 3 SETS 25 ‘No Arm Throw’ Sit-Ups 20 Hollow Rocks 10 Alt. V-Ups -Rest as Needed b/t Sets- (No Measure) 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...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 23.1!!Read more