CrossFit Mettle and Honor

10/17/2026

One step at a time.
That’s what CHAD has come to mean to me.
Yes, it’s 1,000 step-ups. It’s long, repetitive, uncomfortable, and honestly not very glamorous.
But I don’t think this workout has ever really been about getting a PR.
It’s about continuing when the thing in front of you feels like it’s going to last forever.
One step.
Then another.
Then another.
Life can feel that way too.
Good days come and go. Hard days come and go. Sometimes the goal isn’t to conquer everything in front of you. Sometimes it’s simply to make it through today and take the next step tomorrow.
This year that message hits me harder.
Two weeks ago, I lost another military friend to su***de. Unfortunately, I’ve lost more friends this way than I ever thought I would.
CHAD honors a Navy SEAL we also lost to su***de, so this year every step is going to carry a little more weight for me.
But it’s also a reminder:
Keep going.
Lean on the people around you.
Let people lean on you.
Get through today.
Then take another step tomorrow.
We don’t have to do the hard parts of life alone.
That, more than the workout itself, is what CHAD means to me.

If you or someone you know is struggling, call or text 988.

10/17/2026

10/17/2026

Three birthdays. Three consecutive days. Three straight days of birthday burpees. 😂🎂
Annie, Aleece, and Coach Colleen may have started at the gym as strangers, but somewhere along the way the 6 a.m. class turned them into friends.
Now they share more than early mornings and tough workouts — they also share consecutive birthdays on 10/14, 10/15, and 10/16.
Today we wrapped up the final day of birthday burpees celebrating Coach Colleen’s birthday, and it’s a cool reminder of what makes this place special.
You come in for fitness… and end up building real friendships with the people beside you.
Happy birthday to Annie, Aleece, and Coach Colleen ❤️
Your 6 a.m. crew bond is official.
Strangers first. 6 a.m. classmates next. Friends forever.

10/15/2026

No matter what age you'll always wish you started sooner, but today is the youngest you'll ever be.

Start today.

10/15/2026

“What a privilege it is to be exhausted by an ambition of your own choosing.”
That line hits a little differently when you watch Joyce, in her 70s, jogging back into the gym to finish her final round.
It was raining.
She had options. She could have swapped the run for a bike or another machine and stayed a little more comfortable.
She chose the run.
Not because scaling would have been wrong. Not because anyone expected her to prove something.
Because she wanted the challenge.
That’s one of the things I love most about CrossFit.
At any age, we still get to choose difficult things. We get to test ourselves. We get to discover what our bodies can still do instead of deciding what they can’t.
And sometimes the reward is simply jogging back through that door, soaking wet, tired… and knowing you kept a promise to yourself.
What a privilege. ❤️💪

10/14/2026

“𝙄 𝙧𝙖𝙣 𝙖 17-𝙢𝙞𝙣𝙪𝙩𝙚 𝙢𝙞𝙡𝙚.”
Somebody might hear that and think, That’s slow.
Somebody else might say, I can’t even run a mile without walking.
And my answer would be:
Good. Do it anyway.
Run the 17-minute mile.
Run for two minutes and walk for one.
Walk the whole mile if that’s where you are today.
Because here’s a different way to look at “normal”:
In 2024, less than half of American adults met the recommended amount of aerobic physical activity.
So maybe being the person who gets outside, moves their body, and works on their fitness consistently is a little abnormal.
Good. Be weird.
You don’t need to be fast.
You don’t need to run five miles.
You don’t need to look like the person flying past you on the trail.
You just need to start where you are and keep going.
Because with running — and really with fitness in general — consistency matters far more than impressing somebody with your pace.
A 17-minute mile done regularly will do more for you than the perfect workout you never start.
And here’s the part I love most:
Someone may see you jogging slowly, taking walk breaks, or simply showing up week after week and think:
“Maybe I could do that too.”
You might be the reason somebody else decides to be a little weird.
So run slow.
Walk when you need to.
Keep moving.
Normal is overrated anyway. 💪🏃

10/14/2026

“My definition of happiness is doing what you like to do with people you like, and doing it as much as you can.”
There’s something about that line that feels a lot like CrossFit.
Our coaches wouldn’t keep showing up if they didn’t genuinely love coaching people.
And our athletes probably wouldn’t push quite as hard without the person next to them doing the same thing, cheering them on, and sharing the struggle.
That’s the part of the class experience that’s really hard to replicate on your own.
The workout matters.
But so do the people beside you.
If you’ve been stuck in a rut with your fitness, maybe you don’t need a new program.
Maybe you need a room full of people you actually enjoy showing up for. ❤️💪

10/13/2026

Do it anyway.
Do it tired.
Do it sad.
Do it angry.
Do it stressed.
Do it unsure.
Do it happy.
Do it confident.
Because waiting for the perfect mood is a good way to stay stuck.
Motivation changes. Life gets messy. Some days you’ll feel ready to take on the world, and other days just showing up will feel like the win.
That’s okay.
The goal isn’t to feel perfect before you act.
The goal is to keep the promise you made to yourself.
Show up. Adjust when you need to. Give what you have that day.
And do it anyway. 💪