Announcements Let’s Cheer on Coach Kacey and Jonathan This Saturday! This Saturday, Coach Kacey and Jonathan will be competing at CrossFit Warehouse in Alsip, IL! Here are the event details: 📍 CrossFit Warehouse 11500 S. Mayfield Ave Alsip, IL 60803 📅 Heat Times 9:08 am 11:02 am 1:07 pm 3:15 pm While I’m so sad I won’t be able to attend because of Army Reserve duty, I highly encourage all of you to make the trip if you can—even if it’s just to watch one workout! Competitions are such a fun and exciting environment to be a part of, and seeing familiar faces cheering them on will mean the world to Kacey and Jonathan. Let’s show up and support our athletes as they represent CFMAH! 💪 CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4...Read more

Announcements Let’s Cheer on Coach Kacey and Jonathan This Saturday! This Saturday, Coach Kacey and Jonathan will be competing at CrossFit Warehouse in Alsip, IL! Here are the event details: 📍 CrossFit Warehouse 11500 S. Mayfield Ave Alsip, IL 60803 📅 Heat Times 9:08 am 11:02 am 1:07 pm 3:15 pm While I’m so sad I won’t be able to attend because of Army Reserve duty, I highly encourage all of you to make the trip if you can—even if it’s just to watch one workout! Competitions are such a fun and exciting environment to be a part of, and seeing familiar faces cheering them on will mean the world to Kacey and Jonathan. Let’s show up and support our athletes as they represent CFMAH! 💪 CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4...Read more

Announcements Let’s Cheer on Coach Kacey and Jonathan This Saturday! This Saturday, Coach Kacey and Jonathan will be competing at CrossFit Warehouse in Alsip, IL! Here are the event details: 📍 CrossFit Warehouse 11500 S. Mayfield Ave Alsip, IL 60803 📅 Heat Times 9:08 am 11:02 am 1:07 pm 3:15 pm While I’m so sad I won’t be able to attend because of Army Reserve duty, I highly encourage all of you to make the trip if you can—even if it’s just to watch one workout! Competitions are such a fun and exciting environment to be a part of, and seeing familiar faces cheering them on will mean the world to Kacey and Jonathan. Let’s show up and support our athletes as they represent CFMAH! 💪 CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) 10 Sumo Stance RDL :20 Dead Hang 8 Scap Pull-ups 4 Strict Knee Raise Into… 200m Run Strength – All 3 SETS (No Measure) 10/10 DB Goblet Bulgarian Split Squats -Rest :30- 12-15 Tempo Sumo Stance DB RDL (20X0) -Rest 2:00 b/t Sets- (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 200m Run 6 Back Rack Alt. Lunges (95/65)* 2 Rope Climbs *Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on. (Score is Rounds + Reps) KG BB: (42.5/30) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 200m Run 6 Back Rack...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken on the Lunges and use the run to recover. Practice coming down and immediately jumping back up on the rope. COMPETE | PART 1 Power Snatch (ON A 8:00 CLOCK Build to a Mod-Heavy 4-Rep Power Snatch (Score is Weight) ) GOAL: RPE 8 | Goal is to perform Touch and Go. You can regrip at the hips. We should be able to hit a confident set, no misses or going to failure. You should finish feeling like you could do 1 more rep. COMPETE | PART 2 EMOM x 12 MINUTES (AMRAP – Reps) MIN 1 – 21/16 Cal Row MIN 2 – Max Power Snatches (135/95) MIN 3 – Rest (Score is Total Reps)GOAL: RPE 9 | Hard sprint here on the Row. Start each...Read more