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! 💪🔥

📣 Attention Athletes: First Open Prep WOD Tomorrow!

Hey everyone! Tomorrow marks the start of our Open Prep WODs as we gear up for the CrossFit Open kicking off February 27th!

The original version of tomorrow’s WOD had a 40-minute cap, which isn’t feasible for our class format. Instead, we’ll have a 15-minute hard cap to keep things challenging yet manageable. Keep in mind that Games athletes have been known to finish this workout in under 10 minutes!

This is a great opportunity to scale the workout in a way that lets you push at max effort and experience what those times feel like. Start planning tonight, think about your strategy, and come ready to give it your all tomorrow!

Good luck, athletes—let’s set the tone for an amazing Open season! 💪🔥

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Hops

10/10 Single Leg Hops

10 Jumping Jacks

10 Alt. Childs Pose Lat Stretch

10/10 Adductor Rocks

10 Alt. Cossack Squats

10 Air Squats

into…

2 ROUNDS

30 Jump Rope*

10 Elbow Punches

5 Power Clean

5 Front Squat

5 Overhead Presses

*RD1: 30 Single Unders

RD2: 30 Double Unders or Single Unders

Strength – All

Front Squat (ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Front Squat)

(Score is Weight)

Week 1 of 7

Strength | Testing Week

Workout – Performance

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
15 MIN HARD CAP

Workout – Fitness

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap
15 MIN HARD CAP

Extra Credit – All

NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.

Bench Press (1.) Bench Press*

7-7-7-5-5-3-3-3

)

*Start Moderate and Build to a Heavy Set of 3 for the Day.

(Score is Heaviest Weight)

2.) Calf Mobility (No Measure)

2:00/Leg Poster Tib. Lacrosse Ball Smash

:30/Leg Calf Stretch (Heel Down / Toes Up)

1:00/Leg Barbell or KB Horn Calf Smash

(No Measure)