Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

Our brand-new fall and winter clothing line is here, and it’s 🔥! Don’t miss the chance to rock the latest gear both in and out of the gym. You’ve got just 2 weeks to place your orders.

Ready to level up your wardrobe? Click here to order: Order Now

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

EMOM x 4 (:40 ON/:20 OFF)

Min 1: Inchworm + Push Up

Min 2: Bootstrappers

Min 3: Alt Pigeons

Min 4: Cossack Squats

Into…

AMRAP x 6 MINUTES

30 Single Unders (*Option 20 DUBs after 1ST RND)

10 Air Squats (*Add WB after 1ST RND)

10 WB Push Press

10 Bird Dogs

Strength – All

Back Squat (1×5 @ RPE 6

1×5 @ RPE 7

1×5+ @ RPE 8)

(Score is Weight)

Week 2 of 6

Strength | 5-3-1 Cycle

Workout – Performance

10 ROUNDS FOR TIME (Time)

12 Wall Balls (20/14)

30 Double Unders

(Score is Time)

KG WB: (9/6)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

10 Wall Balls (14/10)

60 Single Unders

(Score is Time)

KG WB: (6/5)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)