Announcements

💥 Referral Discount for Our Members! 💥

Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row!

What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

6 Up-Dog Down-Dogs

8 Arm Haulers

10/10 Single Leg Glute Bridge Ups

50 Single Unders

Into…

1 ROUND

20 Shoulder Taps

8 Push-Up to Pike

8/8 Split Squats

50 Single Unders

Into…

1 ROUND

6 DB Push Press OR Pike Push-Ups

10 Barbell Front Rack Lunges

50 Single Unders OR 30 Double Unders

Strength – All

EVERY 4:00 x 4 SETS (Weight)

8/8 Back Rack Split Squats

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Front Rack Alt. Lunges (135/95)

10 Handstand Push-Ups

50 Double Unders

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Front Rack Alt. Lunges (95/65)

10 DB Push Press (35/20)

100 Single Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)