Announcements

Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/

🎄 Holiday Gift Cards Are Here! 🎄

This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about!

I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk.

Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday season! 🎁✨

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

40 Alt. Mountain Climbers

10 Scap Push-Ups

5/5 Thread the Needle*

10 Good Mornings*

*2nd RND complete 10 Arm Haulers & 10 KB Deadlifts

Into…

2 ROUNDS

10 Up-Downs*

10 Russian KB Swings*

10 Ring Rows

10 Scap Pull-Ups

*RND 2 complete 10 Burpees + 10 KB Swings

Skill – All

5 SETS (No Measure)

Complete One of the Below Gymnastics Options…

Gymnastics Option…

5 Vertical Ring Rows

5-7 Strict (Banded) Pull-Ups

5 Strict Chest to Bar Pull-Ups

3 Weighted Strict Pull-Ups

(No Measure)

Workout – Performance

3 ROUNDS FOR TIME (Time)

30 Burpees to Target*

30 KB Swings (53/35)

30 Chest to Bars**

*Target ideally 6″ above standing reach.

**Pull-Ups reduce by 10 each round, 30-20-10.

(Score is Time)

KG KB: (24/16)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

25 Burpees to Target*

30 KB Swings (35/26)

30 Pull-Ups or Jumping Chest to Bars**

*Target ideally 6″ above standing reach.

**Pull-Ups reduce by 10 each round, 30-20-10.

(Score is Time)

KG KB: (16/12)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Lat Stretch*

MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press

MIN 3 – :45 EZ Cardio Choice

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)