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 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 Partner Workout Option IN TEAMS OF 2… (Calories) ON...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

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) GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8 Elbow Punches 6 Strict Press 4 Front Squats *2nd Round perform Alt. Supermans Strength – All...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 2 of 6. Progressive overload can be tricky with a movement like the weighted pull-up. Sometimes, just adding 5 lbs can make a huge difference. Remember, the goal is to do something more challenging than last week. Maybe that means using the same weight but controlling the descent. Maybe that means getting the chin clearly over the bar instead of “kind of” over the bar. If you are not quite there yet for weighted pull-ups, try squeezing out one extra rep for those max sets. Bodybuilding Metcon (Checkmark) 1.) AMRAP x 5 MINUTES Strict Pull-ups* (Score Is Reps) *Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! No kipping, and...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) GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8 Elbow Punches 6 Strict Press 4 Front Squats *2nd Round perform Alt. Supermans Strength – All...Read more