CrossFit Mettle and Honor

09/08/2026

Apparently the human body has three basic needs: 😂
Oxygen
Water
CrossFit
Okay… maybe science hasn’t officially confirmed number three yet. 😆
But there’s definitely something about moving your body, doing hard things, and being surrounded by good people that makes life feel a little better.
So hydrate, breathe deep, and we’ll see you at the gym. 💪

09/07/2026

Today we took on Hero WOD “Daniel” for Labor Day.
We only held three morning classes—and every one of them was full.
That says a lot about this community.
Even on a long holiday weekend, our athletes showed up ready to work, suffer a little, and honor SFC Daniel B. Crabtree, a Green Beret who was killed in Iraq on June 8, 2006, while serving with the Ohio Army National Guard’s 19th Special Forces Group.
Daniel was more than a Soldier. He was also a police officer, a SWAT team member, a husband, a father, and a leader who dedicated his life to serving others.
Today’s workout was no small task:
For Time
50 Pull-Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-Ups
It was tough. It was uncomfortable. And that was the point.
Hero WODs give us an opportunity to remember that the discomfort we choose in the gym is temporary—and to honor those who accepted something far greater in service to others.
I’m incredibly proud of every athlete who walked through our doors this morning and gave their best.
Different scales. Different times. Same purpose.
Today we worked hard in honor of SFC Daniel B. Crabtree.
De Oppresso Liber. 🇺🇸

09/06/2026

🚣 SEPTEMBER CHALLENGE STARTS THIS WEEK! 🚣

September’s challenge is a Team 5,000-Meter Row for time—and it all starts Wednesday, September 9!

Here’s how it works:

🔴 Teams of two
🔴 Each partner completes 2,500 meters
🔴 Choose 250m or 500m switches
🔴 28-minute time cap
🔴 Liberty option: 3,000 meters total

Record your time, partner, and switching distance. When we retest during the week of September 28, you’ll use the same partner and strategy so you can see how much you improved together.

This challenge will take more than strong rowing. Communication, pacing, and quick transitions will all matter.

Pick your partner. Choose your strategy. Pull together. 💪


Tag your 🚣‍♀️🚣‍♂️ partner in the comments!

09/06/2026

The fastest way to find out if something will work for you?
Try it.
Not once.
Not halfway.
Not with one foot already out the door.
Give it a real shot.
Come in with an open mind. Leave the doubts at the door. Let the coaches coach you. Let the workouts meet you where you are.
And before you decide CrossFit “isn’t for you,” give yourself enough time to actually experience it.
Try three classes a week for a few weeks.
That’s enough time to start learning the movements, recognizing faces, understanding the rhythm of class, and feeling what it’s like to have people around you who want you to succeed.
You do not have to be in shape first.
You do not have to keep up with anyone else.
You just have to be willing to try.
You may be surprised by what happens when you stop wondering whether you can do it…
…and actually walk through the door.
Take the risk. Give yourself a chance. 💪❤️

09/05/2026

Today we celebrated 72 years of Joyce. ❤️
Joyce has been part of CrossFit Mettle & Honor since the very beginning — one of our original members, 11 years strong.
Her husband Jan brought cupcakes for the crew, but the real surprise was an original song he had made for her birthday called “Beautiful As The First Time.”
The song talked about Joyce being a rock, a fighter, a woman of faith and grace, and someone whose strength has impacted her whole family.
There wasn’t a dry eye in the gym.
A few of the guys may claim it was sweat... but we know better. 😆
And of course, we kept one of our oldest traditions alive:
72 birthday burpees.
We’ve been doing birthday burpees for Joyce since day one, so getting to celebrate 72 with her felt pretty special.
Joyce, you’ve shown us for years what it means to stay the course, keep showing up, and live with strength and heart.
We’re grateful you’ve let us be part of your story.
Happy 72nd Birthday, Joyce. You are deeply loved. ❤️💪

09/04/2026

Everything you want is just outside your comfort zone.
More strength.
More confidence.
Better health.
Doing things you never thought you could do.
The hard part is taking that first step toward it.
That’s where we come in.
We’ll coach you.
We’ll scale the workout to meet you where you are.
We’ll challenge you when you’re ready.
And we’ll be there when things get uncomfortable.
You don’t have to figure it out alone.
Reach for more. We’ll help you get there. 💪❤️

09/03/2026

09/02/2026

I thought this series was going to end with a deadlift. Turns out it ended with one of my favorite things about CrossFit.
I’m getting ready for my final heavy rep when I notice the athletes behind me getting ready for theirs.
So I stop.
I watch.
I cheer.
Then I go back to my own bar.
That might seem like a tiny moment, but after all these years, it’s still probably my favorite part of CrossFit.
Your workout matters.
Your goals matter.
But for an hour, you’re surrounded by people fighting their own good fight right beside you.
And sometimes you put your own thing on hold for a few seconds to remind somebody:
Come on. You’ve got this.
Then they do the same for you.
That’s community.
That’s why training together will always mean more to me than simply lifting weights.
And yes… I eventually took my final pull, decided it was sketchy enough, and called it a day. 😂
Technique. Patience. Knowing when to push. Knowing when to stop.
And always remembering to cheer for the people beside you.
Seems like a pretty good place to end this deadlift series. ❤️💪

09/01/2026