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.
Veterans Day CHAD Hero Workout Schedule 🇺🇸
This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups.
Class Times:
🕠 5:30 AM
🕖 7:00 AM
🕣 8:30 AM
🕓 4:00 PM
🕠 5:30 PM
We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box.
Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000
CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1:00 Row
Into
2 ROUNDS
10 Air Squats
10 Cossack Squat
5 Push up to Pike
5 Scap Pull-ups
10 Ring Rows
Into
2 ROUNDS
5 Front Squats
5 Strict Press *
5 Kip swings
5 Jumping Pull-up*
1:00 Row
*Thruster and Pull-up in 2nd round.
Strength – All
Back Squat (3×5*)
*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.
(Score is Weight)
Week 5 of 6
Strength | 5-3-1 Cycle
Benchmark Workout – Performance
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Benchmark Workout – Fitness
“JACKIE (FITNESS)” (Time)
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
KG BB: (20/15)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)