CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs 5 Tempo Bench Dips (31×1)* *Athletes should use legs as needed. Watch for shoulders going too low. Strength – All ON A 10:00 RUNNING CLOCK… (No Measure) Choose a Pull-Up Option… Pulling Options… Build to a 3-Rep Weighted Pull-Up 5×5 Strict (Banded) Pull-Ups 5×5 Pull-Up Negatives 5×5 Vertical Ring Rows (No Measure) Workout – Performance 6 ROUNDS FOR TIME (Time) 15 Box Jump Overs (24/20) 12 Chest to Bars 9 Strict Ring Dips (Score is Time) Workout – Fitness 6 ROUNDS FOR TIME (Time) 15 Box Jump Overs (20) 12 Jumping Chest...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) 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs 5...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) 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs 5...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) 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs 5...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Gymnastics heavy today. Let’s make our primary goal unbroken on the Chest to Bar, and secondary goal unbroken on the Dips. Find a recovery pace on the Box Jump Overs. COMPETE | PART 1 ON A 12:00 RUNNING CLOCK (Weight) Build to a Moderate 6 Rep OH Walking Lunge (Score is Weight)GOAL: RPE 7 | We’re using the barbell to overload the OH Lunge prior to the workout. Goal is to feel heavier weight on the legs overhead. This should also help open up the shoulders before we get into the workout. COMPETE | PART 2 3 SETS (No Measure) 25/20 Cal Ski 50 Crossover Singles 25′ Single Arm DB OH Walking Lunge 25′ Single Arm DB OH Walking Lunge -Rest 1:1 b/t Sets- (No Measure)GOAL: RPE 8 | A...Read more