Announcements

💥 Referral Discount for Our Members! 💥

Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row!

What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1:00 Bike

10 PVC Pass Through

10 Alt. Groiner + Twists

7-10 Scap Pull-Ups

5-7 Kip Swings

10 Tuck-Ups

Into…

2 ROUNDS*

5 Snatch/Clean Deadlift

5 Hang Muscle Snatch/Clean

5 Overhead/Front Squat

5 Kipping Knee Raises

*1st Round perform with PVC Pipe, 2nd Round perform with barbell

Strength – All

ON A 12:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex of:

Option 1…

1 Power Snatch + 2 Overhead Squat

Or…

Option 2…

1 Power Clean + 2 Front Squats

(Score is Weight)

Workout of the Week – Performance

“WISHBONE (PERFORMANCE)” (Time)

5 ROUNDS FOR TIME

10 Power Snatches (95/65)

10 Overhead Squats

15 Toes to Bar

20/15 Cal Bike

*The third of three Turkey Day Workouts this week!

(Score is Time)

KG BB: (42.5/30)

Workout of the Week – Fitness

“WISHBONE (FITNESS)” (Time)

5 ROUNDS FOR TIME

10 Power Clean (95/65)

10 Front Squats

15 Toes to Something

15/12 Cal Bike

*The third of three Turkey Day Workouts this week!

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)