Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run Into… 3 ROUNDS* 10 Good Mornings (option to hold KB) → KB DL → RKBS 10 Inch Worms → Up-Downs → Burpees 10 Knee Push Ups → Push-ups → Hand Release Push-Ups *Arrows denote movement change from round to round. Strength – Performance & Fitness Deadlift (8-8-8-8*) *Start Light and build to Moderate. Week 1 of 7 (Oly Cycle) (Score is Weight) Workout – Performance Metcon (Time) 4 ROUNDS FOR TIME 30 Russian KB Swing (70/53) 25 Burpees to Target 20 Hand Release Push-Ups (Score is Time) KG KB: (32/24) Workout – Fitness Metcon (Time) 4 ROUNDS FOR TIME 30 Russian KB Swing (53/35) 25 Burpees to Target 20 Push-Ups* *Hand Release Optional (Score is Time) KG KB: (24/16) Optional Cool Down Performance &...Read more

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 20:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 20:00 of continuous work. Prioritize nasal breathing. (No Measure) Stretching Metcon (Checkmark) 2 SETS ON A 10:00 RUNNING CLOCK… 2:00 Standing Forward Fold 2:00 Seal Stretch 2:00 Down Dog 2:00 Pigeon (R) 2:00 Pigeon (L) -Quick Rest b/t Sets- (No Measure) Extra Credit Metcon (Checkmark) ON A 20:00 RUNNING CLOCK… Active Recovery Walk Outdoors. Nasal Breathing Only. (No Measure)Read more

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Ski @Easy(EZ) pace GOAL: RPE 4 | Make every rep automatic and effortless. NOTES: This is a classic lower/upper body couplet scheme. You should be relaxed on both movements. We are developing your body’s aerobic capacity in different muscular systems. You need to teach your core/arm (Ski) as well as your lower body plyometric (Box Jump) musculature to use oxygen as a fuel substrate. Do this slow and focus on your breathing. Lastly, 10s should be plenty of time to transition. That being said, make them fast and efficient, the best transition the quickest. Compete Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – :50 Box Jump Step-Down (20) MIN 2 – :50 Ski Erg or...Read more

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Bike (Min 1 = EZ / Min 2 = Mod) Into… AMRAP x 5 MINUTES 5 PVC Passes 10 PVC Alt. Overhead Lunges 5 Push-Up to Pike 10 Alt. Groiners *After the Warm-Up, put the barbell in the rack and begin a lat/tricep smash. This will help open the Front Rack and Overhead positions. Strength – Performance Overhead Squat (ON A 15:00 RUNNING CLOCK… Build to a Moderate Set of 5 Reps*) *Start Light-Moderate and build to Moderate. Week 1 of 7 (Oly Cycle) (Score is Weight) Strength – Fitness Front Squat (ON A 15:00 RUNNING CLOCK… Build to a Moderate Set of 5 Reps*) *Start Light-Moderate and build to Moderate. Week 1 of 7 (Oly Cycle) (Score is Weight) Workout – Performance Metcon (Time)...Read more

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (10-10-10*) *Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep. (Score is Weight) Week 1 of 10-6-2 Cycle. GOAL: RPE 5 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 Plate Front Raises (Mod) 5/5 Plate Around the Worlds (Mod) 20 DB Bent Over Flyes (Light) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 10/10 DB Poliquin Step-Ups (Mod-Light) 1:00 DB Split Squat Hold (L – Mod-Light) 1:00 DB Split Squat Hold (R – Mod-Light) -Rest 1:30 b/t Sets- 3.) 2 SETS 1:00 DB Glute Bridge Hold (Heavy) 20 DB Glute Bridge (Heavy) 20 Single DB Floor Press (Heavy)* *Hold DB Across Chest. Hold Glute Bridge while performing the reps....Read more