CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is fast transitions and quick singles on the barbel. Can you sustain a pace that’s faster than 3 rounds each Set? COMPETE | PART 1 Power Snatch (ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy 5-Rep Power Snatch ) GOAL: RPE 7 | We’re looking for challenging cycling here. We want to be able to go through the first 3-4 reps smooth, and then a challenging but not compromising fight to finish the last 2-3 reps each set. COMPETE | PART 2 FOR TIME (Time) 30 Cal Bike 20 Box Jump Over 20 Power Snatch (115/85) 20 Box Jump Over 30 Cal Bike (Score is Time)GOAL: RPE 9 | This is what we call a Spreffort type of work. We want to be pushing the speed here but...Read more

CrossFit Mettle and Honor – TEENS/KIDS CAMP General Warm-up 20 sec rowing sprint (meters) Loser rolls the dice and performs what is rolled Specific Warm-Up 2 rounds: 8 air squats (arms up) 8 front rack elbow punches 8 zombie squats take barbell from the rig Front Squat (Weight) 5×5 Start moderate and build heavy.Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (5 SETS 5 Tempo Front Squat (30X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing out of the bottom and absolutely no rushing the tempo. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the front squat. Building STRENGTH is the name of the game this cycle. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 DB Split Squat (Heavy) -Rest 1:30- 12 Hamstring Curl on Rower -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Landmine Single-Leg Deadlift (Heavy) -Rest 2:30 b/t Sets- (No Measure) 3.) 2-3 SETS Max Set Hanging Knee Raises -Rest 1:30- 12-15 Reverse Crunches -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Legs, legs, legs to...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle Clean + 3 Muscle Clean 20 Double Unders 10 Small Kips 3 Power Clean + 3 Front Squats Extended Warm-Up – All EMOM x 8 MINUTES (No Measure) MIN 1 – 3 Power Clean* MIN 2 – Reps of Gymnastics** *Build to and potentially past Workout Weight. **Gymnastics Options… 3-5 Ring Rows 3-5 Pull-Ups 1-2 Muscle-Ups (No Measure) Workout – Performance 5 SETS (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES* 1 Muscle-Up** 2 Power Clean (205/145) 20 Double Unders -Rest 1:00 b/t Sets- *Pick up where you left off....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) *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang Muscle...Read more