Announcements

🎉 Exciting News, CFMAH Family! 🎉

We’re thrilled to announce that our online clothing store is open for another winter order! After an overwhelming response to our recent poll, it’s clear you all loved the new sweats and shirts—so now’s your chance to grab more gear!

New Members: A quick heads-up—on Fridays, we traditionally wear RED to “Remember Everyone Deployed.” If you don’t own a red shirt yet, now’s the perfect time to grab one!

👉 Visit the store here: https://cfm-h.itemorder.com/shop/home/

P.S. We’re aware that some items from the last order are still in transit. Stars and Stripes assured us they’ll be in soon, and we truly appreciate your patience.

Let’s gear up and represent CFMAH in style! 💪🔥

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

16-20 Alternating DB Shoulder Press (Moderate)

-Rest 1:00-

12 DB Bent Over (or Low Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 7 | Back-to-back upper body days. Be mindful of the RPE 7 today, and keep the weight moderate following all the volume we did yesterday. Quality movement is key here while still working the shoulders and the lats.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 10 MINUTES

MIN 1 – Max Set Strict Pull-Up

MIN 2 – 12-20 Cal Row

(No Measure)

-Rest an Additional 2:00 b/t Part 1 & Part 2-

2.) EMOM x 8 MINUTES

MIN 1 – :45 Max Toes 2 Bar*

MIN 2 – 12-20 Cal Row

*Option for Strict T2B

(No Measure)

-Rest an Additional 2:00 b/t Part 2 & Part 3-

3) EMOM x 6 MINUTES

MIN 1 – :45 Max Distance Farmer’s Carry (Athlete Choice)

MIN 2 – 12-20 Cal Row

(No Measure)
GOAL: RPE 8 | The goal here is to breathe heavy and get a solid pump. For the row, pick a calorie target that will challenge you accordingly. We will see this once more this cycle, with the goal of increasing the calorie target next time you do it. Enjoy.