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) 200m Run Into… 3 Rounds 7/5 Cal Bike + 5 Burpees 10 Scap Push-Ups 10 Snatch Deadlifts 10 Hang Muscle Snatch Into… 200m Run Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 22 MINUTES* 22 Power Snatches (95/65)|(65/45) 24 Handstand 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) Workout “GRATITUDE” (Time) 4 ROUNDS FOR TIME 11 Power Snatches (95/65)|(65/45) 400m Run 12 Handstand Push-Ups 22/18 Cal Bike 12 Burpees (Score is Time) KG BB: (42.5/30)|(30/20) NOTE: New Benchmark.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 – NCCOMPETERead 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 FLEXRead more

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 tomorrow as an additional Rest Day this week. B. NC60 Warm-Up Warm-Up (No Measure) 3 ROUNDS 1:00 Row (EZ→ MOD→ HARD) 10 Strict Sit-Ups 10 Scap Ring Rows → 5 Tempo Ring Rows (30×1) → 10 Ring Rows 10 Reverse Lunges → Forward Lunges → KB Goblet Lunges Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – Complete One Complex Option…* MIN 2 – EZ Row *Option 1: 1 Big Kip Swing + 1 Hips to Rig + 1 Bar Muscle-Up Or… Option 2: 1 Kip Swing + 1 Big Kip Swing + 1 Pull-Up (No Measure) Workout...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) 1:00 Row (Easy Effort) INTO… 2 ROUNDS 10 Moose Antlers 5 Push-Ups to Pike :20 Front Rack Hold 10 Elbow Punches INTO… 1:00 Row (Moderate Effort) INTO… 2 ROUNDS 10 Alt. Bird Dogs :20 Empty BB Overhead Hold 5 Empty BB Strict Press Strength Push Press (4×3 @ 85-90%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 8 of 11 Workout Metcon (Distance) EMOM x 20 MINUTES MIN 1&2 – Max Distance Row MIN 3 – 12 Push Press (135/95)|(95/65) MIN 4 – 1:00 Front Rack Hold MIN 5 – Rest (Score is Lowest Distance) KG BB: (60/42.5)|(42.5/30)Read more