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

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) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back...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) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back...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) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back...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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast transitions. Focus on trying to keep the C2B to 2-3 sets at most. COMPETE | PART 1 Thruster (ON A 15:00 RUNNING CLOCK Build to a Heavy 1-Rep Thruster* ) *Take bar from the Rack. (Score is Weight) GOAL: RPE 8 | Let’s put all our work to the test! This is our final piece from our progression from...Read more