Announcements

Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/

🎄 Holiday Gift Cards Are Here! 🎄

This holiday season, I wanted to show my appreciation for all of you by offering a special opportunity to share the gift of fitness. I’ve printed a limited number of $100 gift cards that can be used toward the first month of membership. These gift cards are completely free for you to give—your only cost is the chance to share the gift of CrossFit with someone you care about!

I’ve been trying hard to personally hand these out, but I know I won’t get the chance to see everyone. So, if you’d like to participate, please feel free to grab one gift card from the coaches’ desk.

Thank you all for being such an amazing part of this community. Wishing you and your loved ones a happy and healthy holiday season! 🎁✨

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUNDS

5 Toe Touch Jumping Jacks

10 Plank Shoulder Taps

5 Tempo Push Ups (31X1)

10 Alt Cossack Squats

5/5 Leg Swings (Each Direction)

10 Air Squats

Into…

2-3 ROUNDS (TIME PERMITTING)

4 Shuttle Runs

6 Push Press (Strict/Push/Thruster)*

8 Squats (Goblet/FR/Thruster)*

6 Floor Press

8 Alt Lunges (BW/Farmer/FR)

*Final Round, combine Press + Squat and have athletes complete 6 DB Thrusters instead.

Strength – All

Bench Press (ON AN 20:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Bench Press)

(Score is Weight)

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Reps)

2-4-6-and so on…

DB Thruster (50/35)

DB Front Rack Alt. Lunges

Reps of 25′ Shuttle Run*

*Each 25′ Length = 1-Rep

(Score is Total Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Reps)

2-4-6-and so on…

DB Thruster (35/20)

DB Farmer Alt. Lunges

Reps of 25′ Shuttle Run*

*Each 25′ Length = 1-Rep

(Score is Total Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)