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) MOBILITY (4:00 CAP) 1-2 Rounds 8 Alt. Groiners 8 Cat Cows 8 Bootstrappers 8 Jefferson Curls Into… EMOM x 6 MINUTES (:45 on / :15 off) MIN 1 – KB Deadlifts MIN 2 – Squat Jumps MIN 3 – Mod Pace Bike MIN 4 – KB Swings MIN 5 – Up-Downs MIN 6 – Hard Pace Bike Workout – Performance Metcon (Time) 2 ROUNDS FOR TIME 50/40 Cal Bike 40 KB Swings (53/35) 30 KB Goblet Lunges 20 Burpees 25/20 Cal Bike 20 KB Swings 15 KB Goblet Lunges 10 Burpees (Score is Time) KG KB: (24/16) Workout – Fitness Metcon (Time) 2 ROUNDS FOR TIME 40/30 Cal Bike 40 KB Swings (35/20) 30 KB Goblet Lunges 15 Burpees 20/15 Cal Bike 20 KB Swings...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 Shoulder Press (3×10*) (Score is Weight) *Deload Week. Next cycle (now for our dynamic lifts) starts next week. Use a light or light-mod weight for all 3 sets. Smooth movement. GOAL: RPE 4 Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10 DBL DB Bent Over Row (Light-Mod) 10/10 DB Upright Row 30 Banded Lat Pull-Down (No Measure) 2.) 2-3 SETS 20 DB Glute Bridge-Ups 20 DB Heel Elevated Goblet Squats 10/10 Single DB Crossbody DL -Rest as Needed b/t Sets- (No Measure) NOTE — Deload week. Intentional volume and loading reduction across the entire week. Extra Credit None. Rest & 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 Back Squat (3×10*) (Score is Weight) *Deload Week. Next cycle (now for our dynamic lifts) starts next week. Use a light or light-mod weight for all 3 sets. Smooth movement. GOAL: RPE 4 Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10 Alt DB Farmer Step-Back Lunges (Light-Mod) 20 DB Deficit Push-Ups 30 Alt. DB Deadbugs* *Hold light DBs pressed out over chest. -Rest as Needed b/t Sets- (No Measure) 2.) 2-3 SETS 20 Plate Curls 20 Plate Presses 10/10 Plate Around the World -Rest as Needed b/t Sets- (No Measure) NOTE — Deload week. Intentional volume and loading reduction across the entire week. Extra Credit FOR RECOVERY (Checkmark) 10:00 Nasal Breathing Bike Into… 1-2 SETS 2:00 Standing Forward Fold 2:00 Straddle 2:00 Seated Figure-4 Hamstring Reach (L)...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 Repeat 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 Warm-Up (No Measure) AMRAP x 5 MINUTES 2-4-6-and so on… Step-Ups (Athlete Choice) Burpees or Up-Downs Ring Rows Into… 1 ROUND 8 Box Jumps w/ Step-Down 8 Scap Pull-Ups 8 Kip Swings 8 Clean Deadlifts Strength – Performance Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 1-2 Power Cleans* MIN 2 – 1-2 Bar Muscle-Ups *Start moderate and build up to and possibly past workout weight. (Score is Weight) Strength – Fitness Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 1-2 Power Cleans* MIN 2 – 2-3 Pull-Ups *Start light and build up to and possibly past workout weight. (Score is Weight) Workout – Performance Metcon (Time) 15 ROUNDS FOR TIME 3 Bar Muscle-Ups* 2 Box Jumps (30/24) 1 Power Clean (205/145) *2 Ring Muscle-Ups Optional....Read more