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) 3 ROUNDS 10 Up-Downs 5 Ring Rows 5 Ring Kip Swings Compete Metcon (No Measure) EMOM x 8 MINUTES 1-3 RMU (No Measure) GOAL: RPE 4 | Easy gymnastics session today. Just practice the movement in case we see the Rings come out in the Open this week. Extra Credit Metcon (Weight) 3 SETS 1 Power Clean + 1 Squat Clean (Score is Weight) GOAL: RPE 6 Lifts should feel fluid and smooth. Only perfect reps today.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) 1 ROUND :30 Row – Just Legs + :30 Row – Just Arms 5 High Hang Muscle Cleans 10 Alt. Elbow Punches 10 Tuck-Ups Into… 1 ROUND 1:00 Row @ 20-25 S/M 5 Hang Power Cleans 10 Strict Press 10 V-Ups Into… 1 ROUND 1:00 Row @ 25-30 S/M 5 Power Cleans 5 Tempo Strict Press (31×1) 10 Hanging Knee Raises Strength – Performance Push Press (ON A 12:00 RUNNING CLOCK… Build to a Moderate 5-Rep ) (Score is Weight) Strength – Fitness Push Press (ON A 12:00 RUNNING CLOCK… Build to a Light-Moderate 5-Rep ) (Score is Weight) Workout – Performance “HURRICANE” (AMRAP – Reps) ON A 5:00 RUNNING CLOCK…* Max Cal Row -Rest 1:00- AMRAP x 5 MINUTES 2-4-6-and so on… Push Press...Read more

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 30:00 RUNNING CLOCK… Run, Row, or Bike* Option to perform before or after your workout. *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. (No Measure) Bodyweight Movement Flow FOR QUALITY* (Checkmark) 50 Pull-Ups 75 Push-Ups 100 Squats 150 Sit-Ups *Complete in any order and break up as needed to complete all the reps. Each rep should be strict and perfect. Deload week…do not add additional load or intensity. (No Measure) Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full...Read more

CrossFit is a high-intensity fitness program that combines various functional movements to improve strength, agility, and endurance. It’s a great way to challenge yourself, to improve your fitness, and to be part of a supportive community. If you’re new to CrossFit and want to get started, here are some tips to help you out: Do your research: Before you join a CrossFit gym, take some time to research the different options available to you. Look for gyms with experienced coaches, a positive community, and a focus on safety. Start with the basics: CrossFit workouts can be complex, so it’s important to start with the basics. Focus on learning proper form and technique for movements like squats, deadlifts, and pull-ups. This will help you avoid injury and build a strong foundation. Listen to your body: CrossFit workouts can be intense, so it’s important to listen to your body and not push...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) 3 ROUNDS :20 Single Unders :20 Jumping Squats :20 Barbell OH Hold Compete Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 200m Run MIN 2 – 50 Double Unders MIN 3 – 9 Thrusters (95/65) MIN 4 – Rest (No Measure) GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. The goal is to work on sprinting these movements aiming to finish in :30 or less. Aim for unbroken on the Double Unders and Thrusters. Extra Credit Metcon (Weight) 3 SETS 1 Power Snatch + 1 Squat Snatch (Score is Weight) GOAL: RPE 6 | Lifts should feel fluid and smooth....Read more