CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders 10 Alt. Cossack Squats 8 KB Deadlifts 6 Down Dog to Cobra 4 Alt. Groiners Into… 2 ROUNDS :30s Double Unders / Single-Single-Doubles 10 Alt. Lunges 8 RKB Swings 6 Up-Downs 4 Cat Cows Workout – Performance 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Double Unders 1:00 – KB Swings (53/35) 1:00 – Burpees 1:00 – Rest (Score is Total Reps) KG KB: (24/16) Workout – Fitness 5 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Single Unders 1:00 – KB Swings (35/26) 1:00 – Burpees 1:00 – Rest (Score is Total Reps) KG KB: (16/12) Partner Workout Option IN TEAMS OF 2… (Calories) ON A 24:00 RUNNING CLOCK… 300 Double Unders 200 KB Swings (Athlete Choice) 100 Burpees -Max Cal Machine of Choice w/ Time Remaining- (Score is Total...Read more

Announcements 💥 Referral Discount for Our Members! 💥 Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row! What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30 CrossFit Mettle and Honor – TEENS/KIDS CAMP Deadlift (Weight) 5-5-5-5-5 start light and build moderate+ For Time (Time) 20 deadlifts :30 double under attempts 21 slam balls 15 deadlifts :30 double under attempts 15 slam balls 9 deadlifts :30 double under attempts 9 slam ballsRead more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (5 SETS 5 Tempo Front Squat (30X0)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 2 of 6. Ending the week with a final session of 5×5. Next week, we start 6×4 and aim for a more aggressive jump in weight. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Single KB Offset Reverse Lunge (Heavy) -Rest 1:30- 8/8 Single-Leg Hamstring Curl on a Med Ball -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 8-12 Barbell Romanian Deadlift (RDL) (Heavy) -Rest 2:30 b/t Sets- (No Measure) 3.) 2-3 SETS 16-20 Heels-Elevated KB Goblet Squats -Rest 1:30- 12-15 Reverse Crunches -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Quads, hammies, and a little core to cap off another STRONG week of training. We get a well-earned rest day tomorrow. Enjoy!Read more