Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick your poison here. Focus on what you need more work on, cycling deadlifts or HSPU. Consider Strict HSPU if this is your jam. COMPETE | PART 1 Metcon (AMRAP – Reps) AMRAP x 1:30 20 Box Jump Overs Max Squat Clean (135/95) -Rest 1:30- AMRAP x 1:30 20 Box Jump Overs Max Squat Clean (185/135) -Rest 1:30- AMRAP x 1:30 20 Box Jump Overs Max Squat Clean (225/155) (Score is Max Reps of Squat Clean) -Immediately move on to Part 2-GOAL: RPE 8 | All of the focus on the squat clean today. Part 1 is focusing on moving the barbell under fatigue. Then we are immediately moving to part 2 COMPETE | PART 2 Squat...Read more

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6 Seated DB Shoulder Press (Heavy) Rest :15 12 Seated DB Rear Delt Fly (Moderate) Rest :15 25 DB Lateral Raise (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Shoulder Press)GOAL: RPE 9 | Last big shoulder pump for this cycle. Really make the lateral raises burn this time around. Don’t leave anything in the tank. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 6 Weighted Chin-up (Heavy) -Rest :15- 12 Supinated Grip DB Curls (Moderate) -Rest :15- 25 KB Horn Curls (Light-Moderate) -Rest 3:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-12 DB Cuban Press (Moderate) -Rest 1:30- 12-16 Barbell Upright Rows (Light-Moderate) -Rest 1:30 b/t Sets- (No Measure)Goal: RPE 9 | This is your final biceps and shoulders day for this cycle. Aim...Read more

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ 🎄 Holiday Gift Cards Are Here! 🎄 This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about! I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk. Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday...Read more

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ 🎄 Holiday Gift Cards Are Here! 🎄 This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about! I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk. Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday...Read more

Announcements Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/ 🎄 Holiday Gift Cards Are Here! 🎄 This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about! I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk. Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday...Read more