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! 💪🔥

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Metcon (No Measure)

2 ROUNDS

10 Alt. 90-90 Hip Rotations

5 Bootstrappers

10 Scap Pull-Ups

:30 Bottom of Squat Hold (Active Hold!)

Into…

2 ROUNDS

10 Jump Squats

10 Banded Lat Pushdowns

10 Kip Swings

5 Lunge-Lunge-Squats*

*1 Rep = Lunge (L) + Lunge (R) + Air Squat

Strength – All

Front Squat (5×4

Front Squat* (32X1))

*Keep weight Moderate+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 2 of 7

Strength | Tempo Cycle

Workout – Performance

6 ROUNDS FOR TIME (Time)

12 DB Farmers Alt. Lunges (50/35)

12 Toes to Bar

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

6 ROUNDS FOR TIME (Time)

12 DB Farmers Alt. Lunges (35/20)

12 Toes to Something

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All

5-10 MINUTE FOAM ROLL (No Measure)

Options….

Quads

Glutes

Lats

Calves

(No Measure)