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)

Mobility Warm-Up

5 Down Dog to Up Dog

10 Alt Toe Tap

3/3 Groiner with a twist

10 Alt Arm Lifts in Child’s Pose

3/3 Scorpion Twists

5/5 Shin Box

Into…

2 ROUNDS

1:00 Bike *

8 Shoulder Tapping Up/Down

6 Scap Push Up

10 KB DL

8 KB Upright Row

into…

1 ROUND

1:00 Bike*

10 Up/Down

10 RKBS

*Have athletes increase RPM every :30, starting between 35-45 and getting up to 65-70+

Workout – All

EMOM x 25 MINUTES (Calories)

MIN 1 – 20 Up-Downs

MIN 2 – 25 Russian KB Swing (Athlete Choice)

MIN 3 & 4 – Max Cal Bike

MIN 5 – Rest

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Calf Smash (R/L)

10 Arm Haulers

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)