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) 200m Run or 500m Bike or 250m Row Into… 1 ROUND 10/10 Leg...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) 200m Run or 500m Bike or 250m Row Into… 1 ROUND 10/10 Leg...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) 200m Run or 500m Bike or 250m Row Into… 1 ROUND 10/10 Leg...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-up ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Another week of heavy, weighted pull-ups. By now, you should have found your groove and should be hitting 24 total TOUGH reps without failure. Two more weeks to build after this. Bodybuilding Metcon (Checkmark) 1.) AMRAP x 5 MINUTES Strict Pull-ups* (Score Is Reps) *Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! *Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! No kipping, and the chin must get over the bar for each rep. 2.) 3-4 SETS 8-12 1+1/4 DB Bench Press (Moderate) -Rest 1:30- 12-16 Barbell Bent Over Row (Moderate) -Rest 2:00 b/t...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