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)

EMOM x 8 MINUTES

MIN 1 – :45 Row*

MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional)

MIN 3 – :10 Hollow Hold + 10 Hollow Rocks

MIN 4 – 10 Scap Push up + 5 Push Up

*option to call out stroke rates (between 22-28) during the :45 for extra practice and fun!

Workout – All

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Up-Downs Over Row

MIN 3 – :50 Max Sit-Ups

MIN 4 – Rest

(Score is Total Reps)

Post-Workout Strength – All

Bench Press (ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Bench Press)