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 – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

6 Cat Cows

6/6 Moose Antlers

6 Alt. Samson Lunges

6 Yoga Push-Ups

Into…

2-3 ROUNDS

1:00 Cardio Choice

5 Tempo Push-Ups (31×1)

5/5 Seated Arnold Press

10 Alt. Step-Ups

Workout – All

3 SETS FOR QUALITY (No Measure)

2:00 Cardio Choice

2/2 DB/KB Turkish Get-Ups (Athlete Choice)

20 Push-Ups*

2:00 Cardio Choice

10/10 Half Kneeling DB/KB Arnold Press

20 Alt. Box Step-Ups**

*Hand Release Optional.

**DB/KB Optional.

-No Additional Rest b/t Sets-

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)