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! 🎁✨

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP*

P1: Row (22-24SPM)

P2: 1 ROUND

8 Kang Squats

8/8 Single Leg Glute Bridge-Ups

8 Scap Push-Ups

8 Push-Ups

Into…

P1: Row (24-26+SPM)

P2: 1 ROUND

8 Barbell RDLs

8 Up-Downs

8 Barbell Deadlifts

8 Burpees

*P2 will complete a round while P1 rows. Then switch.

Workout of the Week – All

“NAUGHTY OR NICE” (AMRAP – Reps)

IN TEAMS OF 2…

EMOM x 32 MINUTES*

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Team Deadlifts (Athlete Choice)**

MIN 4 – Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.

**Weight Options…

135/95

185/135

225/155

Heavier as Needed

(Score is Total Reps)

Solo Workout Option – All

EMOM x 32 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Deadlifts (Athlete Choice)**

MIN 4 – Rest

**Weight Options…

(135/95)

(185/135)

(225/155)

Heavier as Needed

(Score is Total Reps)

KG BB1: (60/42.5)

KG BB2: (85/60)

KG BB3: (100/70)

*The second of three Holiday Workouts this week!

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)