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)
GENERAL WARM-UP
AMRAP x 5 MINUTES
100m Run
5 Good Mornings
5 Up-Downs
5 Push-Ups
Into…
SPECIFIC WARM-UP
1-2 ROUNDS
7 Barbell RDL’s
7 Barbell Clean Deadlifts
7 Babrell High Pulls
7 Barbell Muscle Cleans
Extended Warm-Up – All
EMOM x 10 MINUTES (No Measure)
MIN 1 – 1 Rope Climb or 2 Strict Pull-Ups
MIN – 2 Power Cleans*
*Start Moderate and Build to Workout Weight. Reps do not need to be TNG.
(No Measure)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
1 Rope Climb
2 Power Clean (185/135)
10 Burpees
(Score is Rounds + Reps)
KG BB: (85/60)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
2 Strict Pull-Ups
2 Power Cleans (135/95)
10 Burpees
(Score is Rounds + Reps)
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
1 Rope Climb or 2 Strict Pull-Up
2 Power Clean (Athlete Choice)
10 Burpees
*Complete waterfall style. P1 completes 1 Rope Climb, P2 completes 2 Power Cleans, P1 completes 10 Burpees, and then P2 completes 1 Rope Climb, and so on.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)