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)
2 ROUNDS
200m Run
20 Shoulder Taps
10 Squat Jumps
5 Jefferson Curls
Into…
2 ROUNDS
200m Run
10 Strict Press
10 Hang Muscle Cleans
10 Good Mornings*
*Round 2 perform 10 empty barbell Good Mornings
Strength – All
ON A 12:00 RUNNING CLOCK… (Weight)
Build up to and past Workout Weight in Complex*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to Overhead
*Goal is Moderate-Heavy.
(Score is Weight)
Workout – Performance
AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)
3 Deadlift (205/145)
2 Hang Power Cleans
1 Shoulder to Overhead
200m Run
(Score is Rounds + Reps)
KG BB: (93/65)
Workout – Fitness
AMRAP x 14 MINUTES (No Measure)
3 Deadlift (145/100)
2 Hang Power Cleans
1 Shoulder to Overhead
200m Run
(Score is Rounds + Reps)
KG BB: (65/45)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
3 Deadlift (Athlete Choice)
2 Hang Power Clean
1 Shoulder to Overhead
*P1 completes an AMRAP while P2 completes a 200m Run. Once P2 comes back from the 200m Run partners switch. P1 will pick up where P2 left off on the barbell complex.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)