Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

Our brand-new fall and winter clothing line is here, and it’s 🔥! Don’t miss the chance to rock the latest gear both in and out of the gym. You’ve got just 2 weeks to place your orders.

Ready to level up your wardrobe? Click here to order: Order Now

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

200m Run

10/10 Split Squats

5 Muscle Clean

10 Elbow Punches

10 BB Strict Press

Strength – All

Push Press (1×5 @ RPE 7

1×3 @ RPE 8

1×1+ @ RPE 9

Push Press*)

*Loading should be heavier from last week.

(Score is Weight)

Week 4 of 6

Strength | 5-3-1 Cycle

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

10 Shoulder to Overhead (135/95)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

10 Shoulder to Overhead (95/65)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)