Announcements
Heads up, athletes! On New Year’s Eve, we have two classes at 7am and 8am. If both classes fill up and there’s a waitlist, we’ll open a 9am class—so be sure to sign up now! On New Year’s Day, we’ll kick off 2025 with one class at 9am. Let’s finish this year strong and start the new year even stronger! Sign-ups are open, and we can’t wait to see you there!
CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
10/10 Front to Back Leg Swings
10/10 Side to Side Leg Swings
20 Lateral Line Hops
20 Sagittal Line Hops
16 Shoo the Chickens
into…
200m Jog
10 Box Step-Ups
10 Deadbugs
12 Scap Push-ups
8 Up-Downs
into…
100m Run
8 KB Goblet Box Step-Ups
10 Straight Leg Sit-Ups
6 Push-Ups
into…
100m Sprint
10 Butterfly Sit-Ups
6 Hand Release Push-Ups
6 Up-Down Box Jumps
Strength – All
3 SETS (Weight)
12-15 Lat Pull-Overs
20-25 Banded Upright Rows
-Rest As Needed b/t Sets-
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (53/35)|(24/20)
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Sit-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Up-Down Box Jumps (24/20)
Immediately into…
100m Sprint
(Score is Total Reps of ‘Max’ Movements)
KG KB: (24/16)
Workout – Fitness
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max KB Goblet Alt. Box Step-Ups (35/20)|(20)
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Sit-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Hand Release Push-Ups
Immediately into…
100m Sprint
-Rest Time Remaining-
ON A 5:00 RUNNING CLOCK…
AMRAP x 3 MINUTES
Max Up-Down Box Jumps (20)
Immediately into…
100m Sprint
(Score is Total Reps of ‘Max’ Movements)
KG KB: (16/12)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)