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 – 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

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

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

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