Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider American Swings on the KB. Hard push on the row, should be sub 3:00. Then 2 big sets on the KB Swings. COMPETE | PART 1 FOR TIME (Time) 800m Run 40 Burpees to 12″ Target (Score is Time)GOAL: RPE 9 | Hard sprint. Push that 800, try to get right into the Burpees when you get back. as...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings (53/35) 25 Box Jumps (30/24) (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 50/40 Cal...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 80/65 Cal Row 60 Russian KB Swings (Athlete Choice) 40 Box Jumps (Athlete Choice) *P1 works while P2 rests. Split...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 5 Pause Front Squats (22X0) Rest 2:00 8-12 DB RDL (Heavy) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 10 | Week 5 of 6. Your final squat session of the cycle—embrace the burn. Hold that pause for full time and go heavier than before. DB RDLs should hit the hamstrings hard—push it to failure on the final set to end strong. Bodybuilding Metcon (Checkmark) 1.) 3-4...Read more