Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NC FLEXRead more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NCCOMPETERead more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUNDS 8 Scap Push-Up to Pike 12 Straight Leg Sit-Ups 12 Banded Flys 12 Banded Pull Aparts Into… 2-3 ROUNDS 6 Kip Swings 6 Strict Knee Raises 6 Barbell Strict Press 6 Up-Downs () Strength Bench Press (10-8-6-8-10*) *Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used. (Score is Weight) () Workout () Metcon (AMRAP – Reps) 5 SETS ON A 2:00 RUNNING CLOCK… 15 Toes to Bar Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…* -Rest 1:00 b/t Sets- *Option to use (185/135). (Score is Total Reps of Shoulder to Overhead) KG BB: (70/47.5)|(52.5/35)Read more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 200m Run (EZ Pace) Into… 2 ROUNDS 5/5 Moose Antlers 5 Inch Worm Push-Ups 2 ROUNDS 10 Up Downs Over Barbell* 10 Strict Presses Into… 200m Run (Fast Pace) *Switch to Burpees over the Bar in the 2nd Round. Strength Push Press (6×5 @ 75-80%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 6 of 11 Workout Metcon (Time) EMOM x 15 MINUTES MIN 1 – 200m Run MIN 2 – 12 Burpees Over the Bar + 6 Push Press (135/95)|(95/65) MIN 3 – Rest KG BB: (60/42.5)|(42.5/30) (Score is Slowest Run)Read more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NC FLEX Warm-Up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 11/7 and get after it! Pick a workout that looks fun and get after it! Extra Credit BODYWORK WEDNESDAY (Checkmark) 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… (No Measure)Read more