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)
12 Toe Touch Jumping Jacks
8 BB Good Mornings
8 Box Step-Ups
8 WB Front Squats
10 Scap Pull-Ups
Into…
12 Toe Touch Jumping Jacks
8 BB RDLs
8 Box Jumps
8 WB Thrusters
10 Ring Rows
Into…
12 Toe Touch Jumping Jacks
8 Deadlifts
8 Box Jumps
8 Wall Balls
8 Tougher Ring Rows or Strict Pull-Ups
Workout – Performance
“TURDUCKEN (PERFORMANCE)” (Time)
FOR TIME
20 Deadlifts (185/135)
30 Pull-Ups
20 Deadlifts
40 Wall Balls (20/14)
30 Pull-Ups
20 Deadlifts
50 Box Jumps (24/20)
40 Wall Balls
30 Pull-Ups
20 Deadlifts
*The first of three Turkey Day Workouts this week!
(Score is Time)
KG BB: (85/60)
KG WB: (9/6)
Workout – Fitness
“TURDUCKEN (FITNESS)” (Time)
FOR TIME
20 Deadlifts (135/95)
30 Ring Rows
20 Deadlifts
40 Wall Balls (14/10)
30 Ring Rows
20 Deadlifts
50 Box Jumps (20)
40 Wall Balls
30 Ring Rows
20 Deadlifts
*The first of three Turkey Day Workouts this week!
(Score is Time)
KG BB: (60/42.5)
KG WB: (6/5)
Optional Cool Down – All
FOR RECOVERY (No Measure)
8:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Child’s Pose
2:00 Rebound
(No Measure)