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
250m/200m Row (24-26SPM)
12 Alt. Reverse Lunges
150m/100m Row (26-28+SPM)
6/6 Split Squats
Into…
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Single Unders
MIN 2 – Deadbugs
MIN 3 – Double Under or Double Under attempts
MIN 4 – Sit-Ups
Strength – All
4 SETS (Weight)
10/10 Barbell Back Rack Reverse Lunges*
12-15 DB Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
*Keep Weight Light-Moderate.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
500/400m Row
100 Double Unders
50 Sit-Ups
(Score is Rounds + Reps)
Every 50m = 1 rep
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
400/350m Row
150 Single Unders
40 Sit-Ups
(Score is Rounds + Reps)
Every 50m = 1 rep
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers
*Option for Half Pigeon
-Rest as Needed b/t Sets-
(No Measure)