Announcements

🎉 Exciting News, CFMAH Family! 🎉

We’re thrilled to announce that our online clothing store is open for another winter order! After an overwhelming response to our recent poll, it’s clear you all loved the new sweats and shirts—so now’s your chance to grab more gear!

New Members: A quick heads-up—on Fridays, we traditionally wear RED to “Remember Everyone Deployed.” If you don’t own a red shirt yet, now’s the perfect time to grab one!

👉 Visit the store here: https://cfm-h.itemorder.com/shop/home/

P.S. We’re aware that some items from the last order are still in transit. Stars and Stripes assured us they’ll be in soon, and we truly appreciate your patience.

Let’s gear up and represent CFMAH in style! 💪🔥

📣 Attention Athletes: First Open Prep WOD Tomorrow!

Hey everyone! Tomorrow marks the start of our Open Prep WODs as we gear up for the CrossFit Open kicking off February 27th!

The original version of tomorrow’s WOD had a 40-minute cap, which isn’t feasible for our class format. Instead, we’ll have a 15-minute hard cap to keep things challenging yet manageable. Keep in mind that Games athletes have been known to finish this workout in under 10 minutes!

This is a great opportunity to scale the workout in a way that lets you push at max effort and experience what those times feel like. Start planning tonight, think about your strategy, and come ready to give it your all tomorrow!

Good luck, athletes—let’s set the tone for an amazing Open season! 💪🔥

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

Mobility Warm-Up

5 Down Dog to Up Dog

10 Alt Toe Tap

3/3 Groiner with a twist

10 Alt Arm Lifts in Child’s Pose

3/3 Scorpion Twists

5/5 Shin Box

Into…

2 ROUNDS

1:00 Bike *

8 Shoulder Tapping Up/Down

6 Scap Push Up

10 KB DL

8 KB Upright Row

into…

1 ROUND

1:00 Bike*

10 Up/Down

10 RKBS

*Have athletes increase RPM every :30, starting between 35-45 and getting up to 65-70+

Workout – All

EMOM x 25 MINUTES (Calories)

MIN 1 – 20 Up-Downs

MIN 2 – 25 Russian KB Swing (Athlete Choice)

MIN 3 & 4 – Max Cal Bike

MIN 5 – Rest

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Calf Smash (R/L)

10 Arm Haulers

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)