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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 250m/200m Row (24-26SPM) 12 Alt. Reverse Lunges 150m/100m Row (26-28+SPM) 6/6 Split Squats Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Single Unders MIN 2 – Deadbugs MIN 3 – Double Under or Double Under attempts MIN 4 – Sit-Ups Strength – All 4 SETS (Weight) 10/10 Barbell Back Rack Reverse Lunges* 12-15 DB Bent Over Reverse Flyes -Rest As Needed b/t Sets- *Keep Weight Light-Moderate. (Score is Weight) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 500/400m Row 100 Double Unders 50 Sit-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 400/350m Row 150 Single Unders 40 Sit-Ups (Score is Rounds + Reps) Optional Cool...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 Deadlift (8 SETS 3 Library Deadlifts (Heavy) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. How strong can you get in six weeks? Pretty strong if you have been putting the work in. Make this final session count. Next week we test! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Zercher Reverse Lunge (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12-16 DB Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Goblet Cossack Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 12 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – Max Set Kipping Toes To Bar MIN 3 – REST (No Measure)Goal: RPE 9 | Final time through this leg circuit—get the most out...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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consistent pace from start to finish. Aim for unbroken on the Double Unders. Try to push these, you can use the Sit-Ups to recover the grip. COMPETE | PART 1 Weighted Pull-ups (ON A 10:00 RUNNING CLOCK Build to a Heavy 3-Rep Weighted Strict Pull-Up) (Score is Weight) GOAL: RPE 8 | Just getting a little upper body pump. Ideally, let’s not work to failure. We want a solid 3 reps here so don’t put on weight that is going to make our form break down. No more than 4-5 attempts to find your heavy 3. COMPETE | PART 2 3-4 SETS (Time) 200m Run 30 Alt. Pistol 40′ Handstand Walk* 5 Ring Muscle Up *Must perform...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