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

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/ CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4 Strict Hanging Knee Raise → Kip Swings *At the 2:00 mark, switch to 4 Pike Push-Ups and 4 Kip Swings. Skill – All 5 SETS (No Measure) Complete One of the Below Gymnastics Options… Gymnastics Options… 10 (Deficit) Push-Ups 7-10 Pike Push-Ups 10 Bench Dips 5 Strict Ring Dips (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 50/40 Cal Row 20 Toes to Bar (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 40/30 Cal...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/ CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4 Strict Hanging Knee Raise → Kip Swings *At the 2:00 mark, switch to 4 Pike Push-Ups and 4 Kip Swings. Skill – All 5 SETS (No Measure) Complete One of the Below Gymnastics Options… Gymnastics Options… 10 (Deficit) Push-Ups 7-10 Pike Push-Ups 10 Bench Dips 5 Strict Ring Dips (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 50/40 Cal Row 20 Toes to Bar (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 40/30 Cal...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4 Strict Hanging Knee Raise → Kip Swings *At the 2:00 mark, switch to 4 Pike Push-Ups and 4 Kip Swings. Skill – All 5 SETS (No Measure) Complete One of the Below Gymnastics Options… Gymnastics Options… 10 (Deficit) Push-Ups 7-10 Pike Push-Ups 10 Bench Dips 5 Strict Ring Dips (No Measure) Workout – Performance 5 ROUNDS FOR TIME (Time) 50/40 Cal Row 20 Toes to Bar (Score is Time) Workout – Fitness 5 ROUNDS FOR TIME (Time) 40/30 Cal Row 20 Toes to Something (Score is Time) Optional Cool Down – All...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more