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)

1:00 EZ Bike

Into…

5 Up/Down Dog

8 Groiners

5 Bootstrappers

10 Scap Pull-Ups

Into…

:45 Mod Bike

Into…

12 Air Squats

10 Elbow Punches

5 Hang Muscle Cleans

5 Hang Power Cleans

10 Kip Swings

Into…

:30 Hard Bike

Into…

5 Power Cleans

10 Front Squats

8 Strict Knee Raises

Workout – Performance

4 SETS (Time)

30/25 Cal Bike

20 Toes to Bar

10 Front Squats (185/135)

-Rest 2:00 b/t Sets-

(Score is Total Time)

KG BB: (85/60)

Workout – Fitness

4 SETS (Time)

25/20 Cal Bike

20 Toes to Something

10 Front Squats (135/95)

-Rest 2:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 26 MINUTES*

50/40 Cal Bike

40 Toes to Bar or Something

30 Front Squats (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Foam Roll or Stretch as Needed

(No Measure)