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Sunday, August 7, 2016: Quote of the day: We all think we are going to be great and we feel a little bit robbed when our expectations aren’t met. But sometimes our expectations sell us short. Sometimes the expected simply pales in comparison to the unexpected. You got to wonder why we cling to our expectations, because the expected is just what keeps us steady. Standing. Still. The expected’s just the beginning, the unexpected is what changes our lives. —Shonda Rhimes Rest today.

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Thursday, July 21, 2016: “Lynne” five rounds; rest amply between rounds: max bench press @ body weight max pull-up This workout is scored by the total repetitions completed of bench press from all five rounds, as well as the total repetitions completed of pull-ups from all five rounds. workout courtesy of crossfit.com

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Tuesday, June 21, 2016: three rounds; as many repetitions as possible: 2′ row –15″ rest– 2′ double under –15″ rest– 2′ deadlift @ 275/185-lbs. –15″ rest–

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The “MPH Presidential Physical Fitness Test” is this Saturday, 6/25! Inspired by the “Presidential Physical Fitness Test” that we all took in gym class in middle school and high school, this event consists of several short tests, each designed to measure capacity in an area of fitness. Sign up here: http://ow.ly/K0tw301g4pZ

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Thursday, June 2, 2016: five cycles, as many burpees as possible in three minutes: 75x double under max burpee A three minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of burpees completed from all five cycles.

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Saturday, May 14, 2016: Event #1: “Squat It” With a continuously running clock, establish a three rep max front squat* in nine minutes. *The bar is pulled from the ground. Event #2: “Jump It” as many rounds as possible in six minutes: 8x hang power clean @ 115/75-lbs. 8x box jump, 24/20″ platform Event #3: “Sync It” in teams of 2-3, for time: 50x wall ball @ 20/14-lbs., 10-ft. target 45x synchro burpee 400m synchro run 35x pull-up 30x shoulder-to-overhead @ 145/100-lbs. 35x pull-up 400m synchro run 45x synchro burpee 50x wall ball

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“Morning Evening Showdown” Workout 3: “Sync It” for time: 50x wall ball @ 14-lbs. 45x synchro burpee 400m synchro run 35x pull-up 30x shoulder-to-overhead @ 145/100-lbs. 35x pull-up 400m synchro run 45x synchro burpee 50x wall ball @ 14-lbs.

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Sunday, April 24, 2016: Quote of the day: “The greatest obstacles in life we face are often those we conceive in our own minds.” –Denae Brown

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Tuesday, April 5, 2016: as many repetitions as possible; rest as long as previous effort: 30” wall ball @ 20/14-lbs. 1′ wall ball 90″ wall ball 2′ wall ball 2.5′ wall ball 3′ wall ball Compare results to July 28, 2015.

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DID YOU KNOW that at MPH, our coaches customize the “Workout of the Day” FOR YOU, making modifications based on your current fitness level, for EVERY SINGLE CLASS you attend! Find out how to become part of the squad here: http://ow.ly/Zyivp #safetyfirst #squadgoals #practicesafesets

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Monday, March 21, 2016: for time: 10x shoulder press @ 115/75-lbs. 15x overhead squat 20x push press 25x front squat 30x push jerk 35x back squat workout courtesy of crossfit.com

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Thursday, March 3, 2016: front squat 3-3-3 Compare results to August 24, 2015. then, as many rounds as possible in 10 minutes: 6x front squat @ 155/105-lbs. 30x double under workout courtesy of crossfit park hill

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DID YOU HEAR?! Our Recovery Yoga class, Sundays @ 11a is now included as part of all MPH memberships! This class is designed with our weekly (both current and upcoming) workouts in mind and is a great way to take your health and wellness to the next level!

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Voting is still open for Washington City Paper’s annual, “BEST OF DC” Reader’s Poll! You can place your vote for MPH as “Best CrossFit Gym” by following this link: http://ow.ly/XUk4J Thank you for your support! #raisethebar

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Sunday, January 24, 2016: Quote of the day: “Sportsmanship for me is when a guy walks off the court and you really can’t tell whether he won or lost, when he carries himself with pride either way.” –Jim Courier

CrossFit MPH shared a link on Facebook

https://instagram.com/p/BA4-wkwh5kW/ Today’s 10a and 11a classes up top, 8a and 9a classes on the bottom @crossfitmph during #snowtastrophe! #allthesnowandalltheoverhead #yesweareOPEN

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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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eztalks shared a link on CrossFit MPH
ezTalks is the world's leading online video conferencing provider that enables you to connect with people anywhere and anytime. Integrated with HD video conferencing, audio conferencing, screen sharing, content sharing, remote control and other powerful features, it can be widely applied to all industries
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