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 MOBILITY ROUNDS

5 Inchworms w/ Push Up

10 Alt Piked Toe Taps

5/5 Moose Antlers

10 Glute Bridge Raises

10 Bird Dogs

Into…

3 ROUNDS

8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press)

8 KB Deadlifts (RND 2= Russian Swings, RND 3= Full Swings)

8 Kip Swings

8 Ring Rows (Optional: False Grip)

Skill – Performance

EVERY 2:00 x 5 SETS (No Measure)

2 Strict Handstand Push-Ups

+

3-5 Kipping Handstand Push-Ups

-Rest w/ Time Remaining-

(No Measure)

Skill – Fitness

EVERY 2:00 x 5 SETS (No Measure)

2 DB Deficit Push-Ups

+

3-5 Hand Release Push-Ups

or…

2 DB Strict Press

+

3-5 DB Push Press

-Rest w/ Time Remaining-

(No Measure)

Hero Workout – Performance

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KG KB: (32/24)

Hero Workout – Fitness

NATE (FITNESS) (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Burpee Pull-Ups

4 Hand Release Push-Ups

8 KB Swings (53/35)

(Score is Rounds + Reps)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

KG KB: (24/16)
KG DB: (15/10)

KG KB: (24/16)

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 (Bench Press*10-10-10-10)

*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform a set of Max Reps Banded Dante Rows.

(Score is Heaviest Weight)

-Rest as Needed b/t Part 1 & Part 2-

EMOM x 8 MINUTES (No Measure)

MIN 1 – :30 Cross Over Single Unders

MIN 2 – :30 Max Reps Elevated Calf Raises

(No Measure)