CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is a grippy one. Most likely we may be breaking in later sets on the Deadlift so let’s focus on unbroken Toes to Bar. COMPETE | PART 1 Power Clean (4 SETS 1.1.1 Power Clean) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Cluster Power Cleans. Goal is to work at a moderate heavy singles. You will perform a Power Clean, drop the bar, then perform another Power Clean within 5-10 seconds. you will do this for a total of 3 reps each set. Make sure to work at the same weight for all 3 sets. COMPETE | PART 2 EVERY 3:00 x 3 SETS (Time) 5 Shuttle Run 50′ Handstand Walk -Rest Remaining Time- (Score is Slowest Set)GOAL: RPE 8 | Some more handstand walk...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

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

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 2nd set, have the athletes row (15/12) or (12/10) Cals. Extended Warm-Up – All EMOM x 8 MINUTES (Weight) MIN 1 – :45 Row / Burpee* MIN 2 – 5 Push Jerks (Building)** *Alternate between Row/Burpee Each Round **Start Light and Build to Workout Weight (Score is Weight) Workout – Performance EMOM x 18 MINUTES (Weight) MIN 1 – 15/12 Cal Row MIN 2 – 15 Burpees Over Bar MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)* *Athlete must complete all 5 reps unbroken for the weight to count. (Score...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