Announcements

🎄 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)

1:00 Bike

Into…

2 ROUNDS

10 Air Squats

10 PVC Pass Through

10 Behind the Neck Strict Press

5/5 Around the Worlds

5 PVC Snatch Balance

10 PVC OH Squat

Into…

2 ROUNDS

:45 Bike

5 Snatch Deadlift

5 High Hang Muscle Snatch

:20 OH Hold

5 OH Squats

Into…

:45 Bike (goal: finish workout cals)

Strength – All

Snatch (ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*)

*Not necessarily 1-Rep Max…looking for a Heavy Single Rep for the Day. Option for Squat or Power.

(Score is Weight)

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Bike

7 Hang Squat Snatch (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

10/8 Cal Bike

7 Hang Power Snatch (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)