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...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 5/5 Groiners with a twist :30 Hollow Hold 10 Superman Lifts 5/5 Cat Cow Into… 2 ROUNDS 10 Step-Ups (Box Jumps 2nd Round) 10 BB RDL 6 Scap Pull-ups (Kip Swings 2nd Round) 10 Ring Rows (Jumping Pull-ups 2nd Round) Hero Workout – Performance Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here (Score is Time) KG BB: (100/70) Hero Workout – Fitness “ROY (FITNESS)” (Time) 5 ROUNDS FOR TIME 15 Deadlifts (155/105) 20 Box Jumps (20) 25 Ring Rows (Score is Time) KG BB: (70/47.5) Partner Workout Option IN TEAMS OF 2… (Time) 4 ROUNDS FOR TIME 40...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets but do not blow up the grip especially on the Pull-Ups, this is a lot of volume and will start to add up. COMPETE | PART 1 Push Press (5-5-5) (Score is Weight) GOAL: RPE 8 | Build to a challenging Mod-Heavy 5-Rep. You should have a rep or 2 in reserve. for all 3 sets. We should not see any failed lifts we just want to overload before the workout. COMPETE | PART 2 4 ROUNDS FOR TIME (Time) 20/15 Cal Row 50 Double Unders 10 Push Press (115/75) (Score is Time)GOAL: RPE 9 | Start fast and finish faster. Consistent on the row, unbroken on the barbell and jump rope. Each round we should feel like we’re pushing the pace a little bit more.Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (8 SETS 3 Tempo Front Squat (30X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 5 of 6. The first four sets of 3 should be manageable here. Then, you will have to get tough and MAKE SURE you maintain the tempo. Tempo needs to stay consistent with the past weeks. Don’t get sloppy! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 DB Split Squat (Heavy) -Rest 1:30- 12 Hamstring Curl on Rower -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Landmine Single-Leg Deadlift (Heavy) -Rest 2:30 b/t Sets- (No Measure) 3.) 2-3 SETS Max Set Hanging Knee Raises -Rest 1:30- 12-15 Reverse Crunches -Rest 1:30 b/t Sets- (No Measure)Goal: RPE 9 | Last leg day of the week! Go heavy and make every rep count, especially on the split squats and landmine deadlifts. Finish...Read more

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...Read more