CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB Deadlifts → 8 RKB Swings 4 Push-Up to Pike → 4 Up-Downs 8 Bootstrap Squats → 8 Air Squats *Transition to 2nd movement at 4:00 mark Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Skill* *Options… HS Walking Freestanding HS Wall Handstand Pike Box Walking (No Measure) Workout – All TABATA (8 SETS :20 ON/:10 OFF) (AMRAP – Reps) TABATA 1 – Double or Single Unders TABATA 2 – Russian KB Swing (Athlete Choice) TABATA 3 – Burpees TABATA 4 – Air Squat -Rest 1:00 b/t Tabatas- (Score is Total Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Bodyweight Kang Squats 10 Arm Haulers 15 Glute Bridge Ups 1:00/1:00 Couch Stretch -Rest as Needed b/t Sets- (No...Read more

CrossFit Mettle and Honor – NC FLEX 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

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 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB...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 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB...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