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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY WARM-UP 10 Good Mornings 10 Glute Bridge 10 Dead Bugs 5/5 Scorpion Twists 10 Supermans Into… 2 ROUNDS 10 BB RDL 8 Tuck-Ups 6 Kip Swings Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift) (Score is Weight) Week 6 of 6...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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY WARM-UP 10 Good Mornings 10 Glute Bridge 10 Dead Bugs 5/5 Scorpion Twists 10 Supermans Into… 2 ROUNDS 10 BB RDL 8 Tuck-Ups 6 Kip Swings Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift) (Score is Weight) Week 6 of 6...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (5 SETS 5 Library Deadlifts (Moderate-Heavy)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 2 of 6. The key here is to go a little heavier than last week and still keep all sets short of failure without bouncing the bar on the ground. We are going to get STRONG this cycle! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Zercher Reverse Lunge (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12-16 DB Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Goblet Cossack Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 12 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – Max Set Kipping Toes To Bar MIN 3 – REST (No Measure)GOAL: RPE 9 | More glutes with some heavy lunges, RDLs, and Cossack squats. The Zercher position...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to push the Row, consistent pace on the Burpees. The Push Jerk should be just heavy enough that we can’t rip it off the ground but just low enough that we can cycle the bar. Consider 20/15 Cals on the Rower. COMPETE | PART 1 4 SETS (Weight) 1 Squat Clean + 1 Cluster (Score is Weight)GOAL: RPE 9 | Two reps today. We’re working the clean in our final progression before we test next week. Goal is to feel confident driving out of the bottom of the catch. In the second rep we will repeat from the ground, use that same drive to finish with the bar OH. These should not be touch and go reps. COMPETE | PART 2 FOR TIME (Time) 15-12-9-6 Cal Bike Front...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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 SETS :45 Row (24-26 SPM) 8 Kang Squats 8 Up-Downs (Over Bar) 8 Barbell Strict Press* *On the last rep, hold the bar overhead for :15. Into… 2 SETS :45 Row (26-28+ SPM)** 6 Yoga Push-Ups 6 Burpees (Over the Bar) 6 Barbell Push Press **On the...Read more