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: Quick singles on the Power Snatch so we can really push the Wall Balls. Aim for big sets… can you go unbroken? COMPETE | PART 1 EVERY 3:00 x 3 SETS (Time) 12/10 Cal Ski 24 Alt DB Hang Clean (50/35) 36 Crossover Singles (Score is Slowest Set) -Immediately move on to Part 2-GOAL: RPE 8 | Nothing fancy here, just push the pace, transition fast and unbroken on all movements. COMPETE | PART 2 Overhead Squat (ON A 8:00 RUNNING CLOCK Build to a Heavy 3-Rep Overhead Squat ) (Score is Weight) GOAL: RPE 9 | This will be off the rack. Start with an empty bar. As we’ve been doing, open with a weight we...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

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

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Cardio Choice (RPE 4-5) 20 SLOW Alt. Plank Shoulder Taps 10 DB Lat Pullover Alt. Deadbugs 5 Up-Downs Into… 1 ROUND 1:30 Cardio Choice (RPE 5-6) :15/:15 Single Arm Plank Hold 10 Alt. Bird Dogs 5 Up-Downs Into… 1 ROUND 1:00 Cardio Choice (RPE 6-7) :15-:20 Bottom of Push-Up Hold 10 Sit-Ups 5 Up-Downs Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 60/50 Cal Row, Bike, Ski 60 Sit-Ups 6 Wall Walk or Adjusted Wall Walks 40/30 Cal Row, Bike, Ski 40 Push-Up 4 Wall Walk or Adjusted Wall Walks 20/15 Cal Row, Bike, Ski 20 Up-Downs 2 Wall Walk or Adjusted Wall Walks (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Bodyweight Kang Squats 10 Arm Haulers 15 Glute Bridge Ups 1:00/1:00...Read more