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

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

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (5 SETS 5 Weighted Pull-up ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 1 of 6. Week 1 of 6. These reps should be challenging from SET 1, but be sure you don’t bite off more than you can chew. We want no failed reps here. If you can’t do weighted pull-ups, sub this out for five sets of MAX strict tempo pull-ups. If you can’t do that, sub 5 TOUGH negatives. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-10 Deficit Pendlay Row (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 12 MINUTES MIN 1 – Max Set Pull-ups (Moderate) MIN 2 – Max Reps Bar (Or Ring) Dips 3.) 3 SETS 12/12 Single-Arm DB Row (Moderate) -Rest 1:00- 12-16 Incline DB Bench (Moderate-Heavy) -Rest 1:00- 20 Dumbbell Top Down Gorilla Row (Moderate) -Rest...Read more