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)

EMOM x 8 MINUTES

MIN 1 – :45 Row*

MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)

MIN 3 – :10 Hollow Hold + 10 Hollow Rocks

MIN 4 – 10 Scap Push up + 5 Push Up

*option to call out stroke rates (between 22-28) during the :45 for extra practice and fun!

Workout – All

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Up-Downs Over Row

MIN 3 – :50 Max Sit-Ups

MIN 4 – Rest

(Score is Total Reps)

Post-Workout Strength – All

Bench Press (ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Bench Press)