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)

2 ROUNDS

10 Step overs*

10 Good Mornings

10 Jumping Air Squat

10 Scap Circles

*Box Jumps in 2nd Round

Then Into…

1 ROUND

10 Box Jump Overs

10 BB RDL

10 Hollow Rocks

Strength – All

Deadlift (1×5 @ RPE 7

1×3 @ RPE 8

1×1+ @ RPE 9

Deadlifts*)

*Loading should be heavier from last week.

(Score is Weight)

Week 4 of 6

Strength | 5-3-1 Cycle

Workout – Performance

FOR TIME (Time)

40 Box Jump Overs (24/20)

20 Deadlifts (275/185)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (125/85)

Workout – Fitness

FOR TIME (Time)

40 Box Jump Overs (24/20)

20 Deadlifts (185/135)

30 Box Jump Overs

10 Deadlifts

(Score is Time)

KG BB: (85/60)

Optional Finisher – All

FOR QUALITY (No Measure)

800/500 Alt. Box Step-Ups (24/20)*

Week 4 of 5 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)