CrossFit Mettle and Honor – NC FLEX Strength Bench Press (6 SETS 4 Tempo Bench Press (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Another week, another weight jump. One last week of 4s before making the transition to 8×3 next week. Get tough here! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2 SETS Max Reps Bench Press* -Rest 2:00 b/t Sets- (No Measure) *These are meant to be performed as “”Back-Off”” sets following the 6×4 we just completed in the FLEX STRENGTH section of today’s programming. Take approximately 20% off what you used for the heavy 5’s and hit two MAX sets here. 2.) 3-4 SETS 8-12 Neutral Grip Incline DB Bench Press (Heavy) -Rest 1:30- 12-16 Bent Over DB (OR Low Cable) Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 2 SETS 6-8 Weighted Bar Dip (Heavy) -Rest 1:30 b/t...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ Toe Walk 25’ Heel Walk 100m Run 25’ High Knees 25’ Butt Kickers 25’ Heel Toe Stretch 25’ Walking Samson Lunges Into… SPECIFIC WARM-UP 1-2 ROUNDS 10 KB Deadlifts 20 Slow Alt. Deadbugs 10 Alt. Groiners 1 ROUND 10 RKB Swings 10 Sit-Ups 10 Cat Cows Workout – All FOR TIME* (Time) 1600m Run 120 KB Swings (Athlete Choice) 120 Sit-Ups *Break up the work in any order or rep scheme to complete for time. (Score is Time) Finisher – All 2-3 SETS (No Measure) 20 KB Horn Curls 20 Overhead KB Tricep Extensions 40 KB Alt. Russian Twists -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

Announcements 💥 Referral Discount for Our Members! 💥 Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row! What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30 CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 SETS 8 Lunge-Lunge-Squat 8 Alt. Box Step-Overs 8 Up-Downs 8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS 8 KB or DB Goblet Lunges 8 Box Jump Overs 8 Burpees 8 Kip Swings Skill – All EVERY 1:30 x 5 SETS (No Measure) Complete 1 Round...Read more