CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS (7:00 MAX) 5 Up Downs 10 Alternating V-Ups 5 Scap Pull-Ups 5/5 Staggered Stance RDL’s Into… 2 SETS 5 Burpees 5 Tuck Ups 5 Kip Swings 5 BW Good Mornings Into… 1-2 SETS (Time Permitting) 5 Burpees Over Bar 5 V-Ups 5 Kipping Knees to Chest 5 Barbell Deadlifts Strength Deadlift (5-5-5-5*) *Deload Week. Build to a Light-Moderate weight. (Score is Weight) Week 8 of 9 Workout “FIREFIST” (AMRAP – Reps) AMRAP x 13 MINUTES* 1-2-3-and so on… Deadlifts (255/175)|(175/115) 2-4-6-and so on… Toes to Bar *After each full set complete 8 Burpees Over Bar. (Score is Total Reps) KG BB: (100/70)|(70/47.5)Read more

“ “As a CrossFit gym owner myself, this is the only gym I drop into when I’m in town. The coaching staff is great and the community is welcoming and supportive. It truly reminds me of my gym and is my home away from home. If you are new and trying CrossFit for the first time this is the best place to be where the coaches focus on technique and quality of movement. – Talon Smith CrossFit Level 2 Trainer, USAW National Coach, Owner CrossFit L 3” “ -Talon S.Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :45 Cardio of Choice 10 Alt. Bodyweight Lunges 10 DB Hammer Curls 10 Deadbugs Into… 2 ROUNDS :45 Different Cardio of Choice 8 DB Suitcase Alt. Lunges 8 DB Push Press 4/4 Turkish Sit-Ups Workout Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 1/1 DB or KB Turkish Get-Up (Athlete Choice, Moderate) MIN 2 – 15-20 DB Hang Muscle Cleans (35/20)|(20/15) MIN 3 – :50 Bike/Row/Ski (No Measure) KG DB: (15/10)|(10/7.5) Post-Workout Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :30 Wall Hand Stand Hold MIN 2 – :40 Plate Gun Hold MIN 3 – :50 Slow Plate Deadbugs (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE Metcon (No Measure) 3-4 SETS FOR QUALITY Pick at least 5 different movements for a range of 10-15 reps and move through a full range of motion with light weight. Start with very little intensity and gradually progress to moderate by the final set. Work up a good sweat. Do not turn this into an intensity effort. -Rest or Active Recover 2:00 b/t Sets- *For the active recovery, row / bike / run / walk / jump rope or any combination. Focus here on calm nasal breathing and recapturing your breath / soothing your system. (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more