Announcements

💥 Referral Discount for Our Members! 💥

Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row!

What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Groiners

10 Scap Push-Ups

Into…

1 ROUND

10 Banded Pull-Aparts

10 Kip Swings

10 Box Step-Ups

5 Tempo Push-Ups (31×1)

Into…

1 ROUND

10 Banded Pull-Aparts

10 Low Ring Rows OR 3-5 Strict Pull-Ups

10 Box Jump Overs

5 Tempo Bench Dips (31×1)*

*Athletes should use legs as needed. Watch for shoulders going too low.

Strength – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Choose a Pull-Up Option…

Pulling Options…

Build to a 3-Rep Weighted Pull-Up

5×5 Strict (Banded) Pull-Ups

5×5 Pull-Up Negatives

5×5 Vertical Ring Rows

(No Measure)

Workout – Performance

6 ROUNDS FOR TIME (Time)

15 Box Jump Overs (24/20)

12 Chest to Bars

9 Strict Ring Dips

(Score is Time)

Workout – Fitness

6 ROUNDS FOR TIME (Time)

15 Box Jump Overs (20)

12 Jumping Chest to Bars

9 Strict Dips*

*Box, Bench, or Bar.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)