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Sunday, January 10, 2016: Quote of the day: “Enjoy the process and what you are doing each day. Focus more on the hard work than on the results or the end goal. It’s all about the journey you take to reach your goals and learning and helping as many people as you can along the way.” –Ben Smith (winner of the 2015 CrossFit Games) Rest today.

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Holiday Weekend – December 24, 2016 – January 1, 2016: ***Important Announcement*** MPH will be closed from Thursday, December 24 through Friday, January 1. This will be an important, prescribed rest for all of us, athletes and coaches, as there is no “off season” in our sport. Rest and recovery are essential to maintaining the mental and physical intensity required for long-term success. There will be no posted workouts during this time, and instead, a programmed break from all CrossFit activities. We will resume a normal workout schedule on Saturday, January 2, 2016. Thank you for all of your hard work in our gym—it is our pleasure to work with such a strong group of athletes. Please take this time to relax, and also to reflect on where you’ve been and where you want to go. We cannot wait to make 2016 the best year, yet. Raise. The. Bar.

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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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Wednesday, November 3, 2015: “Nicole” as many rounds as possible in 20 minutes: 400m run max pull-up This workout is scored by both the total number of rounds and total pull-ups completed. Compare results to October 7, 2014. workout courtesy of crossfit.com

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

CrossFit MPH shared a link on Facebook

Team, CrossFit HQ has just announced a new event called, CrossFit Liftoff! It consists of a max effort snatch, clean and jerk and a workout. MPH will be participating in this event the weekend of November 6–our workouts on that Friday, Saturday and Monday will each be a piece of the three-part competition. We will be treating these workouts as the normal Workout of the Day, so they will be scaled as normal and you do not need to do anything special to participate. However, if you would like to see how you rank among the other worldwide participants, you can officially register here: https://games.crossfit.com/liftoff/. Stay tuned for updates as we get closer.

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The 8a had some…interesting…pajama choices. #pajamaday #spiritweeksohard #nolimits

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It’s getting cold out there! Warm-up in a signature CrossFit MPH thermal. Only $30! Purchase yours at the gym!

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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
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