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 – NC FLEX Strength 2-3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 DB Lateral Raise (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “”rest-pause”” sets after your activation set. (Score is Weight on Shoulder Press)GOAL: RPE 9 | Myo Reps to tackle the shoulders for one last time this cycle! Give it all you got here. Volume, volume, volume! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 6 Close-Grip Bench Press (Heavy) -Rest :15- 12 DB Floor Press (Moderate) -Rest :15- 25 DB Skull Crushers (Light-Moderate) -Rest 3:00 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 Alternating Pronated Grip...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) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or Jumping OHS Strength – All Snatch (ON A 10:00 RUNNING CLOCK… Build to Workout Starting Weight for 1-Rep Power Snatch) (Score is Weight) Workout – Performance EMOM x 14 MINUTES (Weight) MIN 1 – 20/15 Cal Bike MIN 2 – 1 Power Snatch* *Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made. (Score is Heaviest Snatch)...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) 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or Jumping OHS Strength – All Snatch (ON A 10:00 RUNNING CLOCK… Build to Workout Starting Weight for 1-Rep Power Snatch) (Score is Weight) Workout – Performance EMOM x 14 MINUTES (Weight) MIN 1 – 20/15 Cal Bike MIN 2 – 1 Power Snatch* *Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made. (Score is Heaviest Snatch)...Read more