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

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 – 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 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 1-2-3-and so on… Deadlifts (315/225) 2-4-6-and so on… Toes to Bar (Score is Total Reps) KG BB: (143/93) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 1-2-3-and so on… Deadlifts (225/155) 2-4-6-and so on… Toes to Something (Score is Total Reps) KG BB: (100/70) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose Antlers 5/5 Sciatic Nerve Floss 5 Jefferson Curls (option to hold barbell) (No Measure)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

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