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) AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength –...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) AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength –...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) AMRAP x 3 MINUTES 10 Toe Touch Jumping Jacks 10 Air Squats 10 Up-Downs Into.. 1 ROUND 20 Alt. Pike Shoulder Taps 10 WB Front Squats 10 WB Push Press 6 Burpees Into… 1 ROUND 8 WB Thrusters 6 Pike Push-Up 8 Wall Balls 8 Burpees Strength –...Read more