Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination… B. NC60 Warm-Up Warm-Up (No Measure) 2 ROUNDS 5/5 WB Around the Worlds 10 Air Squats 10 Piked Shoulder Taps 8 Clean Deadlift + Upright Rows INTO.. 1 ROUNDS 8 Alt. WB Around the Worlds 8 WB Thrusters 8 Push-Up to Pike 12 Elbow Punches Workout Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3...Read more

Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5/5 WB Around the Worlds 10 Air Squats 10 Piked Shoulder Taps 8 Clean Deadlift + Upright Rows INTO.. 1 ROUNDS 8 Alt. WB Around the Worlds 8 WB Thrusters 8 Push-Up to Pike 12 Elbow Punches Partner Workout Option Metcon (Time) IN TEAMS OF 2… 60 ROUNDS FOR TIME* 5 Wall Balls (20/14)|(14/10) 3 Handstand Push-Ups 1 Power Clean (225/155)|(155/105) *P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total). (Score is Time) KG WB: (9/6)|(6/5) KB BB:...Read more

Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 4 SETS 12-15 DB Push Press (Mod-Heavy, Slow Lower) 12-15 DB Box Step-Overs (Mod-Heavy, 20″ Box) -Rest Quickly b/t Sets- 4 SETS 20 Alt. Single DB Side Lunges (Mod-Heavy) Max Single DB Curls (Mod-Heavy) -Rest Quickly b/t Sets- GOAL: RPE 6-7 | Gnarly combos that will tax your grip and forearms big time as well as the major muscle groups. Can you take the first movement immediately into the second? Or does your grip fail early…might be time to stop over/under gripping your deads and work that grip strength! Bodybuilding Metcon (Checkmark) 3 SETS 10/10 Single KB Crossbody DL (Heavy) 20 KB Russian...Read more

Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Air Squats 10 Box Step Overs 5 MB Push Press Shots to Target Into… 2 ROUNDS 15 MB Front Squats 10 Box Jumps 5 Wall Balls Strength Front Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep*) *Re-Test Day! (Score is Weight) Week 10 of 11 Workout Metcon (Time) FOR TIME 50 Wall Balls (20/14)|(14/10) into… 4 ROUNDS 12 Box Jump Overs (24/20) 12 Push Press (115/75)|(75/55) into… 50 Wall Balls (Score is Time) KG WB: (9/6)|(6/5) KG BB: (52.5/35)|(35/25)Read more

Announcements Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game! CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 30/20 Cal Bike 5 Bar Muscle-Ups 25/20 Cal Bike 10 Bar Muscle-Ups 20/15 Cal Bike 15 Bar Muscle-Ups 15/12 Cal Bike 20 Bar Muscle-Ups *All BMU must be done in sets of 5 or more. If less than 5 reps are performed, the reps don’t count toward total. (Score is Time) GOAL: EFFORT | RPE 6-7 — Increasing reps on the MU…decreasing reps on the bike. This workout really starts after the 25/20 Cal Bike. From there on down, you will need to stay HOT on the bike and close to the bar on the BMU. This workout is designed to test...Read more