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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Work on a faster pace on your Double Unders. Goal is 100 each round. Consider Burpees over the KB. COMPETE | PART 1 3 SETS* (Weight) 1 Above Knee Power Snatch + 1 Below Knee Power Snatch *Build to a Moderate Weight (Score is Weight)GOAL: RPE 7 | Positional work on the Power Snatch. We want to focus on feeling the same through the hips. The below knee should look similar to the Hang Power Snatch. Focus on the consistency in the movement. COMPETE | PART 2 “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: Burpee Pull-Up (Score is Time) KG BB: (60/42.5)|(42.5/30)GOAL: RPE 9 | This should be a fast hard effort. Most on the barbell...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