Announcements

Veterans Day CHAD Hero Workout Schedule 🇺🇸

This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups.

Class Times:
🕠 5:30 AM
🕖 7:00 AM
🕣 8:30 AM
🕓 4:00 PM
🕠 5:30 PM

We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box.

Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

5 Bootstrappers

10 Calf Raises

5/5 Single Leg Box Step-Ups*

*Switch to regular Box Step-Ups after 3:00.

Hero Workout – All

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

1000 Box Step-Ups (20)**

*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.

**45/35 added in weight – ruck, plate, vest, or DB.

(Score is Time)

Optional Cool Down – All

FOR RECOVERY (No Measure)

5:00 Foam Roll Legs or 5:00 EZ Bike

(No Measure)