Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. Our brand-new fall and winter clothing line is here, and it’s 🔥! Don’t miss the chance to rock the latest gear both in and out of the gym. You’ve got just 2 weeks to place your orders. Ready to level up your wardrobe? Click here to order: Order Now CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to Bar/Toes to Something Strength – All ON A 10:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Power Clean + 2 Hang Cleans* *Option for Squat or Power. (Score is Weight) Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Bar Max Power Cleans (165/115) w/ Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Power Cleans) KG BB: (75/52.5) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 400m Run 15 Toes to Something Max Power Cleans (115/75) w/ Time Remaining…...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… AMRAP x 6 MINUTES 30 Single Unders (*Option 20 DUBs after 1ST RND) 10 Air Squats (*Add WB after 1ST RND) 10 WB Push Press 10 Bird Dogs Strength – All Back Squat (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance 10 ROUNDS FOR TIME (Time) 12 Wall Balls (20/14) 30 Double Unders (Score is Time) KG WB: (9/6) Workout – Fitness 10 ROUNDS FOR TIME (Time) 10 Wall Balls (14/10) 60 Single Unders (Score is Time) KG WB: (6/5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :25/:25...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 6-8 Barbell Bench Press (Fat Gripz Optional) Rest 2:00 8-12 Bent Over Barbell (OR Low Cable) Rows (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench Press)GOAL: RPE 9 | Week 3 of 6. This week’s focus is on strength under control. Keep your bench press tight and explosive, especially if using the Fat Gripz. Aim to maintain tension on the back during bent-over rows, with each rep hitting the lats hard. Think about trying to get your elbows to touch behind your back. That is one of my favorite queues to engage those lats! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Incline DB Pronating Press (Moderate) -Rest 1:30- 12-15 Banded Pull-Ups (OR Lat Pulldowns) (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12-15 DB (OR Cable) Chest Flys (Moderate) -Rest 1:30- 12/12 Single Arm Landmine...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. Our brand-new fall and winter clothing line is here, and it’s 🔥! Don’t miss the chance to rock the latest gear both in and out of the gym. You’ve got just 2 weeks to place your orders. Ready to level up your wardrobe? Click here to order: Order Now CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt...Read more