CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for you biggest set on the the barbell and Toes to Bar. Do you have unbroken in you? COMPETE | PART 1 4 SETS (Weight) 1 Squat Clean + 1 Thruster -Rest as Needed b/t Sets- (Score is Weight)GOAL: RPE 8 | From the first rep, the squat clean, focus on catching the rep and driving up fast out of the squat. Then use that same speed in the second rep for the OH drive on the Thruster. COMPETE | PART 2 FOR TIME (Time) 20 Shuttle Run 200 Crossover Singles 200m KB Farmer Carry (53/35) (Score is Time)GOAL: RPE 8 | we’re not looking for a conservative pace. Come out fast and uncomfortable. You can dial back the last run so we can focus on picking up the...Read more

Announcements Hey CrossFit Mettle and Honor family! If you’ve enjoyed your time with us, we’d love it if you could take a moment to leave us a Google review. Your feedback not only helps us grow but also brings more people into our community—giving us the chance to make a bigger impact and give back even more. Your reviews help others learn about our gym, our amazing community, and the support we offer to anyone ready to take their fitness journey to the next level. If you have a few minutes, please share your experience with us here: Google Review Link. Thanks for being part of what makes CrossFit Mettle and Honor so special! CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded OH Press 10 Banded Bent Over Rows 10 Alt. Dead Bugs into… 2 ROUNDS 8 Barbell Strict Press (RND 2: Push Press) 8 Elbow Rotations (Front or Back Rack) 8 Scap Pull Ups 8 Kipping Knee Raises *Optional 8 Thread the Needle 8 Scorpion Twist Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 6 of 6 Strength | 5-3-1 Cycle Workout – Performance 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (115/75) Toes to Bar (Score is Time) KG BB: (52.5/35) Workout – Fitness 2 ROUNDS FOR TIME (Time) 10-15-20 Shoulder to Overhead (75/55) Toes to Something (Score is Time) KG BB: (35/25) Optional Cool Down – All EMOM...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 DB Lateral Raise (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “rest-pause” sets after your activation set. (Score is Weight on Shoulder Press)GOAL: RPE 9 | Bringing back the Myo Reps from the previous cycle to keep a hypertrophy focus on the shoulders while we build strength in the other big compound lifts. Shoulders need a lot of volume to GROW, so here we are! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 6 Close-Grip Bench Press (Heavy) -Rest :15- 12 DB Floor Press (Moderate)...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 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing off the ground and plenty of speed on the way up. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the deadlift. LET’S GET STRONG! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 12/12 DB Bulgarian Split Squats (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 10/10 Single Dumbbell Split Stance Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Walking Lunge Steps (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 8 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – 12-16 Weighted Sit-Up (No Measure)GOAL: RPE 9 | Jam-packed lower body day emphasizing the...Read more