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) EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Legs Only Rowing* MIN 2 – Legs + Body Rowing MIN 3 – Full Slide Rowing (20-24 SPM) MIN 4 – Full Slide Rowing (22-26 SPM) MIN 5 – Full Slide Rowing (24-28 SPM) *Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive. -Quickly Into- ON A 5:00 RUNNING CLOCK… 200m Run 25’ Walking Samson Stretches 25’ Walking Toe Touches 25’ High Knees 25’ Butt Kickers 25’ High Kicks...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 Back Squat (5×7*) *Tempo Back Squat (32X2) Mod-Heavy for all 7 Sets. Option to perform to a box. Superset with 10 Slow DB Bent Over Row (Mod-Heavy). -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Get ready to join the booty and quad burners anonymous with this one! This is a super tough tempo and you should use a weight that after 4 reps you wish you had gone lighter. All 5 sets at the same grueling weight. Not the heaviest in the world but something that makes you EARN that tempo. Bodybuilding Metcon (Checkmark) 3 SETS Max DB Incline Bench (AHAP) Into… 1:00...Read more

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 10 Scap Push-Ups + 10 Plank Shoulder Taps MIN 2 – 5/5 Single Arm Ring Rows + Tuck Hold in remainder of time Strength Metcon (Weight) 3 SETS ON A 3:00 RUNNING CLOCK… 10/10 Split Stance DB Press* 15 Banded Tricep Pushdowns Max Reps Alt. Deadbugs in Time Remaining -Rest 1:00 b/t Sets- *Start with a light weight and build to moderate. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES* 10 Push-Ups 15 Ring Rows 20 Sit-Ups -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders* 10 PVC RDL 10 PVC Upright Row 10 PVC Muscle Snatch 10 PVC BTN Push Press 10 PVC OHS *In round 2, complete 30 Single Unders. In round 3, complete 30 Double Unders. () () () Strength Metcon (Weight) 6 SETS* 1 Hang Squat Snatch + 1 Snatch *Start Light-Moderate and build to Moderate-Heavy. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 2-4-6-4-2 Hang Squat Snatch (115/75)|(75/55) 25-50-75-50-25 Double Unders (Score is Time) KG BB: (52.5/35)|(35/25) ()Read more