Announcements
🎄 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! 🎁✨
We just opened up a 9am class tommorrow! Get in a class if you’re on the wait-list or sign up to not miss out on our 12 Days of Christmas wod!
Hey everyone! We’ve had a few requests to bring back our winter clothing line, and we’d love your input. Please take a moment to fill out this survey so we can gauge interest and decide if reopening the store makes sense right now. Your feedback is greatly appreciated! Thank you!
CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press
Into…
1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps
Workout of the Week – Performance
“NCFIT 12 DAYS OF XMAS” (Time)
FOR TIME*
Day 1 – Ring Muscle-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)
Day 4 – Pull-Ups
Day 5 – Box Jumps (30/24)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
KG DB: (22.5/15)
Workout of the Week – Fitness
“NCFIT 12 DAYS OF XMAS (FITNESS)” (Time)
FOR TIME*
Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Knees to Chest
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
KG DB: (15/10)
Optional Cool Down – All
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)