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/ 🎄 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/ 🎄 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) 1 ROUND MOBILITY 6 Up/Down Dogs 8 Bootstrappers 10 PVC Pass Throughs 10 PVC Around The Worlds into… 1 ROUND 15 Air Squats 10 WB Strict Press 10 WB Around the World 6 PVC Sn. Grip Deadlift 6 PVC High Hang High Pull 6 BTN Sn. Grip Push Jerks into… 1 ROUND 10 WB Front Squats 10 WB Thrusters 4 BB Sn. Grip Deadlift 4 BB High Hang High Pull 4 BB BTN Sn. Grip Push Jerks Strength – All EMOM x 7 MINUTES (Weight) 1 Power Snatch* + 1 Hang Power Snatch *Build to and slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time) 35 Wall Balls (20/14) 6 Power Snatch (155/105) 30 Wall Balls 5 Power Snatch 25 Wall Balls...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 – NC FLEX Strength Bench Press (8 SETS 3 Tempo Bench Press (30X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. 8 sets is a lot, but it’s only sets of 3. This is your final week of WORK before we test our 3RMs next week. Make this session count, and start coming up with your goal for next week! Bodybuilding Metcon (Checkmark) 1.) 2 SETS Max Reps Bench Press* -Rest 2:00 b/t Sets- (No Measure) *These are meant to be performed as “”Back-Off”” sets following the 8×3 we just completed in the FLEX STRENGTH section of today’s programming. Take approximately 20% off what you used for the heavy 5’s and hit two MAX sets here. 2.) 3-4 SETS 8-12 Neutral Grip Incline DB Bench Press...Read more