Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

Veterans Day CHAD Hero Workout Schedule 🇺🇸

This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups.

Class Times:
🕠 5:30 AM
🕖 7:00 AM
🕣 8:30 AM
🕓 4:00 PM
🕠 5:30 PM

We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box.

Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

15 Toe Touch Jumping Jacks

8 Alt. Samson Lunges

15 Hollow Rocks

15 Arch Rocks

:45 Dead hang

Into…

1 ROUND

10 Up-Downs

10 Body Weight Lunges

5 Hang Muscle Cleans

10 Elbow Punches

10 Tuck-Ups

12 Scap Pull-Ups

into…

1 ROUND

10 Burpees

5 Hang Power Cleans

10 Alt. Front Rack Lunges

10 Alt. V-Ups

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

10-12 Alt. Toes to Bar or Toes to Something

8 Front Rack Lunges*

*Start Light and build up to or slightly past workout weight.

(No Measure)

Workout – Performance

FOR TIME (Time)

10-8-6-4-2-4-6-8-10*

Front Rack Alt. Lunges (135/95)

20-16-12-8-4-8-12-16-20

Toes to Bar

*Complete 10 Burpees after each Full Round.

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

FOR TIME* (Time)

10-8-6-4-2-4-6-8-10

Front Rack Alt. Lunges (95/65)

20-16-12-8-4-8-12-16-20

Toes to Something

*Complete 8 Burpees after each Full Round.

(Score is Time)

KG BB: (42.5/30)

Optional Finisher – All

FOR QUALITY (No Measure)

2-3 SETS

100 Alt. Box Step-Ups (24/20)*

5:00 EZ Cardio

Week 5 of 5 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)