Announcements
Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/
🎄 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
10 Step-Ups
:15/:15 Box-assisted pigeon stretch
10 Air Squat
5/5 Cossack Squat
10 Bootstraps
Into
2 ROUNDS
10 Box Jumps (increase height second round)
10 Jumping Air Squat
:30 Squat Hold
Strength – All
Back Squat (10-10-10-10
Box Back Squats*)
*Squat to a Box that is at or slightly above parallel. Start Moderate and build to Heavy.
(Score is Weight)
Workout – Performance
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Box Jumps (30/24)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
Workout – Fitness
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Box Jumps (24/20)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)