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)
PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST
MVMT 1 – Bike (increase pace by 3-5 RPMs every round)
MVMT 2 – Hollow Hold
Into…
PART 2) 2-3 ROUNDS
10 SLOW Alt. Pike Shoulder Taps
5 Cat/Cows
10 Banded PVC Deadlifts
5 Jefferson Curls
Workout – Performance
ON A 21:00 RUNNING CLOCK… (Calories)
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 Handstand Push-Ups + 5 Deadlifts (275/185)
2.) 7 Handstand Push-Ups + 7 Deadlifts (225/155)
3.) 5 Handstand Push-Ups + 10 Deadlifts (185/135)
(Score is Total Cals)
KG BB1: (125/85)
KG BB2: (100/70)
KG BB3: (85/60)
Workout – Fitness
ON A 21:00 RUNNING CLOCK… (Calories)
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 DB Push Press (Athlete Choice) + 5 Deadlifts (185/135)
2.) 7 DB Push Press (Athlete Choice) + 7 Deadlifts (155/105)
3.) 5 DB Push Press (Athlete Choice) + 10 Deadlifts (135/95)
(Score is Total Cals)
KG BB1: (85/60)
KG BB2: (70/47.5)
KG BB3: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)