Announcements

Calling all CrossFit Mettle and Honor athletes!

The 2025 CrossFit Open is here, and we want to see YOU compete! 💪

Whether you’re a seasoned CrossFit veteran or just starting out, the Open is a fantastic opportunity to:

• Test your fitness: See how you stack up against athletes from around the world.
• Challenge yourself: Push your limits and discover new strengths.
• Have fun! The Open is a great way to connect with the CrossFit community and experience the thrill of competition in a supportive environment.

Don’t wait – sign up today!

Head over to the official CrossFit Games website to register: https://games.crossfit.com/article/get-ready-2025-crossfit-games-season

We can’t wait to cheer you on!

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

3 ROUNDS

2:00 Bike*

12 Banded Pull-Apart

10 Alt. Deadbug (Option to add KB Pull Over)

8 Reps Pull-Up Prep**

*RND 2= 1:30 Bike, RND 3= 1:00 Bike.

**Scap Pull-Ups → Ring Rows → Kip Swings

Skill – All

EMOM x 8 MINUTES (No Measure)

Practice 1-3 Rep of Gymnastics Options*

*Goal should be a quality set of reps with no misses.

Gymnastics Options…

Strict Pull-Ups

Chest to Bars

Hips to Rig

Bar or Ring Muscle-Ups

(No Measure)

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

5 Muscle-Ups*

40 Sit-Ups

40/30 Cal Bike

*Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

10 Pull-Ups*

30 Sit-Ups

30/25 Cal Bike

*Option for Pull-Up or Jumping Chest to Bar. Add 5 Pull-Ups after each round. Ex: 10,15,20, etc.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)