CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Short and sweet, but a lot of shoulders. Unbroken on everything, if you trip on the Dubs, start over! COMPETE | PART 1 3 SETS (Weight) 2 Front Squats + 1 Thrusters -Rest as Needed b/t Sets- (Score is Weight)GOAL: RPE 8 | Still taking these from the Rack. Let’s see if we can get heavier on weight on the bar. We’re taking away one of the Thrusters so this should be more motivation to lift a little heavier with the 1 less rep! COMPETE | PART 2 EVERY 2:30 x 4 SETS (AMRAP – Reps) 20/15 Cal Row 20 Box Jump Overs (24/20) Max Thrusters in Time Remaining (75/55) -Rest 1:30 b/t Sets- (Score is Lowest Set of Thrusters)GOAL: RPE 8 | Goal is to get on the Thrusters...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. Our brand-new fall and winter clothing line is here, and it’s 🔥! Don’t miss the chance to rock the latest gear both in and out of the gym. You’ve got just 2 weeks to place your orders. Ready to level up your wardrobe? Click here to order: Order Now CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. Our brand-new fall and winter clothing line is here, and it’s 🔥! Don’t miss the chance to rock the latest gear both in and out of the gym. You’ve got just 2 weeks to place your orders. Ready to level up your wardrobe? Click here to order: Order Now CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian KB Swings (70/53) 1000/800m Row 40 Box Jumps (24/20) 30 Russian KB Swings 1500/1250m Row 30 Box Jumps (30/24) 20 Russian KB Swings (Score is Time) KG KB: (32/24) Workout – Fitness FOR TIME (Time) 400/300m Row 50 Box Jumps (20) 40 KB Swings (53/35) 800/650m Row 40 Box Jumps (24/20) 30 KB Swings 1200/1000m Row 30 Box Jumps (Athlete Choice) 20 KB Swings (Score is Time) KG KB: (24/16) Post-Workout Strength – All 2-3 SETS (No Measure) 10/10 Single Arm KB Bent Over Rows 10/10 Single Leg KB RDLs 12/12 Poliquin Step-Up -Rest As Needed...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more