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
Warm-Up (No Measure)
6 MIN of “ROWLING”
Coaches’ choice of exercises for going over or under.
Into
2 ROUNDS (4 min cap)
10 BB RDL
8 BB High Pulls
6 High Hang Muscle Cleans
10 Elbow Punches
Strength – All
EVERY 1:30 x 6 SETS* (Weight)
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Build up to Moderate-Heavy Weight.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
1000/ 800m Row
30 Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*
1000/800m Row
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(Score is Time)
KG BB: (60/42.5)
800m run optional
Workout – Fitness
FOR TIME (Time)
800m Row
30 Reps of 1 Power Clean + 1 Hang Power Clean (95/65)*
800m Row
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(Score is Time)
KG BB: (42.5/30)
800m run optional
Extra Credit – All
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
3 SETS (No Measure)
:45 Max Reps of Single-Single-Double Under
-Rest 1:00-
20 Seated Weighted Calf Raises
-Rest 2:00 b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
3 SETS (Weight)
20 DB Incline Bench Press
-Rest :30-
10/10 DB Tricep Kickbacks
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)