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 ROUND MOBILITY
6 Up/Down Dogs
8 Bootstrappers
10 PVC Pass Throughs
10 PVC Around The Worlds
into…
1 ROUND
15 Air Squats
10 WB Strict Press
10 WB Around the World
6 PVC Sn. Grip Deadlift
6 PVC High Hang High Pull
6 BTN Sn. Grip Push Jerks
into…
1 ROUND
10 WB Front Squats
10 WB Thrusters
4 BB Sn. Grip Deadlift
4 BB High Hang High Pull
4 BB BTN Sn. Grip Push Jerks
Strength – All
EMOM x 7 MINUTES (Weight)
1 Power Snatch*
+
1 Hang Power Snatch
*Build to and slightly past Workout Weight.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
35 Wall Balls (20/14)
6 Power Snatch (155/105)
30 Wall Balls
5 Power Snatch
25 Wall Balls
4 Power Snatch
20 Wall Balls
3 Power Snatch
15 Wall Balls
2 Power Snatch
10 Wall Balls
1 Power Snatch
(Score is Time)
KG WB: (9/6)
KB BB: (70/47.5)
Workout – Fitness
FOR TIME (Time)
35 Wall Balls (14/10)
6 Power Snatch (115/75)
30 Wall Balls
5 Power Snatch
25 Wall Balls
4 Power Snatch
20 Wall Balls
3 Power Snatch
15 Wall Balls
2 Power Snatch
10 Wall Balls
1 Power Snatch
(Score is Time)
KG WB: (6/5)
KB BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Cool Down Walk
5/5 Moose Antlers
5 As / Ts / Ys*
*1 Rep = A + T + Y. Use LIGHT weight.
(No Measure)