Announcements

💥 Referral Discount for Our Members! 💥

Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row!

What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30

Thanksgiving WOD Schedule Update

Due to low sign-ups for the 9am class and a waitlist for the 8am class, we’ve moved the 9am class to 7am!

If you’re signed up for 8am but would prefer the 7am class, please update your registration by signing up for 7am and canceling your 8am spot.

Additionally, we’ve expanded the 8am class from 18 to 20 athletes to accommodate more participants.

Thank you for your flexibility, and we can’t wait to see you all for an amazing Thanksgiving workout!

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

:30 High Knees

:30 Butt Kickers

5/5 Side Plank Rotations

10 Alt. Samson Lunges

10 Feet Elevated Calf Raises

Into…

2-3 ROUNDS (w/partner)*

200m Run Together**

P1: 10 Alt. Lunges / P2: Bottom of Squat Hold

P1: 10 Up-Downs / P2: Top of Plank Hold

P1: 30 Single Unders / P2: Jumping Jacks

*P1 is the pacer; once they’re done, switch with P2.

**Option to have teams carry a medicine ball with them while running!

Partner Workout – All

“MACY’S DAY PARADE (ALL)” (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES**

100m Run

10 Synchro Burpees

200m Run

20 Synchro Push-Ups

400m Run

40 Synchro Walking Lunges

800m Run

80 Synchro Jumping Jacks

*The second of three Turkey Day Workouts this week!

**All Runs + Synchro Movements must be completed together. Option to split 200 Double Unders instead of Jumping Jacks.

(Score is Rounds + Reps)

Solo Workout Option – All

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

100m Run

10 Burpees

200m Run

20 Hand Release Push-Ups

400m Run

40 Walking Lunges

800m Run

80 Double Unders or Jumping Jacks

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Walking Rest or EZ Bike

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)