Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or yesterday as an additional Rest Day this week. B. NC60 Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :20 Air Squats + :20 Alt. Groiners MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings MIN 3 – :20 Box Step Overs + :20 Box Jump Overs Strength Back Squat (8-6-4-6-8*) *Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used. (Score is Weight) Workout “CLEARANCE SALE” (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 6 Front Squats (115/75)|(75/55) 8 Pull-Ups 10 Box Jump Overs (24/20) *Pick...Read more

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :20 Air Squats + :20 Alt. Groiners MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings MIN 3 – :20 Box Step Overs + :20 Box Jump Overs Strength Front Squat (4×3 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 8 of 11 Workout “CLEARANCE SALE” (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 6 Front Squats (115/75)|(75/55) 8 Pull-Ups 10 Box Jump Overs (24/20) *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Rounds + Reps) KG BB: (52.5/35)|(35/25) Last Seen: 11/26/21 Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… 3 SETS* AMRAP x 5 MINUTES** 6 Front...Read more

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 9 MINUTES MIN 1 – :20 Air Squats + :20 Alt. Groiners MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings MIN 3 – :20 Box Step Overs + :20 Box Jump Overs Strength Back Squat (8-6-4-6-8*) *Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used. (Score is Weight) Workout “CLEARANCE SALE” (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 6 Front Squats (115/75)|(75/55) 8 Pull-Ups 10 Box Jump Overs (24/20) *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Rounds + Reps) KG BB: (52.5/35)|(35/25) Last Seen: 11/26/21 Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… 3 SETS* AMRAP...Read more

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) 10 SETS FOR QUALITY 3 Weighted Strict Pull-Ups 9 Strict Dips* 12 KB Goblet Squats (Mod) *Pause for :01 at top of every dip. -Quick Rest b/t Sets- (No Measure) GOAL: RPE 6-7 | Make the three pull-ups per round very challenging with additional loading. The dips and goblet squats should feel challenging due to the level of control you are demanding out of yourself…not because of the reps or the loading. Bodybuilding Metcon (Checkmark) 2-3 SETS 6/6 Half-Kneeling DB Arnold Press (Mod) 1:00 DB Split Squat Hold (L) 12 DB Bent Over Row (Mod) 1:00 DB Split Squat Hold (R) 24 Hollow Rocks -Rest as Needed b/t Sets- (No Measure) Extra Credit No Additional Work! (No Measure)Read more

Announcements Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM. CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 200m Run INTO… 3 ROUNDS 7/5 Cal Bike + 5 Burpees 10 Scap Push-Ups 8 Clean Deadlifts 6 Hang Muscle Cleans INTO… 200m Run Workout “GRATITUDE NCX” (Time) 4 ROUNDS FOR TIME 11 Power Cleans (95/65)|(65/45) 400m Run 12 Hand Release Push-Ups 22/18 Cal Bike 12 Burpees (Score is Time) KG BB: (42.5/30)|(30/20) NOTE: New Benchmark. Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 22 MINUTES* 22 Power Cleans (95/65)|(65/45) 24 Hand Release Push-Ups 44/36 Cal Bike 24 Burpees *P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run. The workout ends with a 400m Run. (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20)Read more