Announcements Let’s Cheer on Coach Kacey and Jonathan This Saturday! This Saturday, Coach Kacey and Jonathan will be competing at CrossFit Warehouse in Alsip, IL! Here are the event details: 📍 CrossFit Warehouse 11500 S. Mayfield Ave Alsip, IL 60803 📅 Heat Times 9:08 am 11:02 am 1:07 pm 3:15 pm While I’m so sad...Read More

Announcements Let’s Cheer on Coach Kacey and Jonathan This Saturday! This Saturday, Coach Kacey and Jonathan will be competing at CrossFit Warehouse in Alsip, IL! Here are the event details: 📍 CrossFit Warehouse 11500 S. Mayfield Ave Alsip, IL 60803 📅 Heat Times 9:08 am 11:02 am 1:07 pm 3:15 pm While I’m so sad...Read More

Announcements Let’s Cheer on Coach Kacey and Jonathan This Saturday! This Saturday, Coach Kacey and Jonathan will be competing at CrossFit Warehouse in Alsip, IL! Here are the event details: 📍 CrossFit Warehouse 11500 S. Mayfield Ave Alsip, IL 60803 📅 Heat Times 9:08 am 11:02 am 1:07 pm 3:15 pm While I’m so sad...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run or 500m Bike or 250m Row Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) 10 Sumo Stance RDL :20 Dead Hang 8 Scap...Read More

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Another week of heavy, weighted pull-ups. By now, you should have found your groove and should be hitting 24 total TOUGH reps without failure....Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken on the Lunges and use the run to recover. Practice coming down and immediately jumping back up on the rope. COMPETE | PART 1 Power Snatch (ON A 8:00 CLOCK Build to...Read More

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) 10 Sumo Stance RDL :20 Dead Hang 8 Scap Pull-ups 4 Strict Knee Raise Into…...Read More