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Happy Holidays from the MPH coaching staff! Enjoy your time with friends and family with plenty of rest and relaxation and we will see you for class on Saturday, January 2! #xoxo

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Saturday, December 12, 2015: three rounds for time: 9x toes-to-bar 5x cluster @ 135/95-lbs. + 200m run –rest three minutes– three rounds for time: 7x toes-to-bar 3x cluster @ 135/95-lbs. + 200m run –rest three minutes– three rounds for time: 5x toes-to-bar 2x cluster + 200m run There is only one run in each section of this workout. Rest only the allotted time between sections. This workout is scored by the total time to completion of all three sections.

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Still recovering from Thanksgiving weekend?! Come to our FREE Workout today, December 5 @ 12p!

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Tuesday, November 24, 2015: ***Important Announcement*** We will be adding a new Friday evening Workout of the Day class at 5:30p, beginning Friday, December 4. This class will be held on a trial basis throughout December and January to gauge interest. Sign-up in MINDBODY! 2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to June 18, 2014.

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Our fury friend, Viktor (owned by Jason O.) came by for a visit! Visits from the #dogsofmph are always welcome! #pupsandprs

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Did you see?! MPH is now offering 40 minute personal AND small group training sessions! This is your opportunity to address specific fitness goals. One possible goal: increase shoulder flexibility for a better overhead position. If you are interested, please email or speak to Rebekka or Melody!

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Wednesday, November 18, 2015: “Boomtastic” as many rounds as possible in 10 minutes: 10x box jump, 30/24″ platform 10x single-leg squat (alternating, total) workout courtesy of daybreak crossfit

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Saturday, November 14, 2015: back squat 3-3-3 Compare results to June 16, 2015. then, for time: 30x front squat @ 3/4x body weight 40x toes-to-bar 50x single-leg squat (alternating, total) 60x box jump, 24″ platform

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Make sure your weekend plans include getting in a tough workout! Join us Saturday at 12p for just that: squats, running and burpees, OH MY! #letsgo #noexcuses

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General Information

NameCrossFit MPH
OwnerMelody Feldman
Websitemetamorphitness.wordpress.co...
Phone(202) 556-5304
Emailcoach@crossfitmph.com
Address1469 Church St NW
Washington, DC 20005

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