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)
400m Run
Into..
1 ROUND
10 Good Mornings
10 Tuck Ups
10 Toe Touch Jumping Jacks
Into…
1 ROUND
10 Barbell Good Mornings + 10 Elbow Punches
10 V-Ups
50 Single Unders
Into…
1 ROUND
10 Hang Muscle Cleans + 8 Front Squats
10 Kip Swings + 8 Strict Knees to Chest
50 Single Unders Or Double Unders
Strength – All
EVERY 1:30 x 6 SETS* (Weight)
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Start Light-Moderate and build past workout weight.
(Score is Weight)
Workout of the Week – Performance
“TRICK OR TREAT (PERFORMANCE)” (Time)
FOR TIME
150 Double Unders
40 Toes to Bar
20 Power Clean (155/105)
100 Double Unders
30 Toes to Bar
15 Hang Power Clean
50 Double Unders
20 Toes to Bar
10 Hang Squat Clean
(Score is Time)
KG BB: (70/47.5)
Workout of the Week – Fitness
“TRICK OR TREAT(FITNESS)” (Time)
FOR TIME
250 Single Unders
40 Toes to Something
20 Power Clean (115/75)
200 Single Unders
30 Toes to Something
15 Hang Power Clean
100 Single Unders
20 Toes to Something
10 Hang Squat Clean
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)