Announcements

Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and start the new year even stronger! Sign-ups are open, and we can’t wait to see you there!

🚨 Schedule Update! 🚨

We’ve opened a 9am class for tomorrow to help accommodate everyone! Please check your schedules and make any adjustments so we can get everyone into class. Let’s make it a great day—see you tomorrow! 💪

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Alt. 90-90 Hip Rotations

4/4 Moose Antlers

8 Calf + Tib Raises

8 Scap Pull-Ups

Into…

2 ROUNDS

4 Air Squats + 4 Jump Squats

8 Empty Barbell Strict Presses

24 Single-Unders or Double-Unders

8 Kip Swings

Workout of the Week – Performance

PARTY LIKE IT’S 2025 (PERFORMANCE) (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

2025m Row

-Immediately Into-

AMRAP w/ Time Remaining…

20 Double Unders

2 Thrusters (135/95)

5 Chest to Bars

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout of the Week – Fitness

PARTY LIKE IT’S 2025 (FITNESS) (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

2025m Row

-Immediately Into-

AMRAP w/ Time Remaining…

40 Single Unders

2 Thrusters (95/65)

5 Pull-Ups or Jumping Pull-Ups

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)