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The countdown to Spirit Week begins! You’ve got less than a week to plan those costumes! (Word around the gym is the coaches bought onesies!) Monday: MPH Day! Wear MPH colors and gear, new and old. Tuesday: Tights Tuesday! The tighter the better. Wednesday: Pajama Day! Are you working out or passed out? Thursday: Throwback Thursday! Dress like your favorite decade. Friday: Fan Day Friday! Represent your favorite sports team. Saturday: Zombieland! Wow us with your Halloween costume.

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Thursday, October 15, 2015: push press 2-2-2 Compare results to August 29, 2015. then, three rounds, as many repetitions as possible: 1′ shoulder-to-overhead @ 125/83-lbs. –15″ rest– 1′ row, calories –15″ rest– 1′ burpee –15″ rest– This workout is scored by the total repetitions completed.

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in teams of two, for time: 50x hang power clean @ 135/95-lbs. 100x front squat @ 135/95-lbs. 150x box jump, 24″ platform 100x hang squat clean @ 95/65-lbs. 50m relay sprint, 3 cycles There will be one bar and one box between partners. This workout is completed chipper style.

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Friday, September 18, 2015: as many repetitions as possible in 10 minutes: 4x chest-to-bar pull-up 10x double under 6x chest-to-bar pull-up 20x double under 8x chest-to-bar pull-up 30x double under 10x chest-to-bar pull-up 40x double under 12x chest-to-bar pull-up 50x double under… This is a timed workout. If you complete the round of 12/50, go on to 14/60. If you complete 14/60, go on to 16/80, etc.

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Final month for Summer savings! Refer a friend to MPH today! #raisethebar

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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Top post work #strictpullup scores from the morning classes! Who’s going to be on the board in the evening? #latsfordayz Matthew Wiggins Christine Laing Blaine Pellicore Tara Sampson Drew Porterfield Alissa Gordon Dave Roberts Rebekka Ellman

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Tuesday, August 25, 2015: “Double Hanger” three rounds for time: 100x double under 7x hang power clean and jerk @ 185/115-lbs. workout courtesy of crossfit.com

CrossFit MPH shared a link on Facebook

Wednesday, August 19, 2015: front squat 5-5-5 Compare results to July 22, 2015. then, as many rounds as possible in seven minutes: 7x front squat @ 125/83-lbs. 28x double under

CrossFit MPH shared a link on Facebook

Tuesday, August 4, 2015: ***Important Announcement***MPH Apparel Pre-Order Going on NOW! In time for early fall, you can rep the best CrossFit gym in DC! Please note that all merchandise will be pre-order ONLY. PRE-ORDER PERIOD ENDS ON Thursday, August 13. We are accepting orders at MPH, along with cash (change available) and personal checks! Pricing: T-shirts (men’s and women’s styles): $25 Hoodies: $45 Sweatpants (men’s only sizes, women order one size down): $40 Snap back, trucker-style embroidered hats: $20 Thermal, long-sleeve shirt: $30 **New and Limited Edition!** snatch 1-1-1-1-1-1-1 Compare results to May 14, 2015.

CrossFit MPH shared a link on Facebook

Our next On-Ramp Program begins next Monday, 8/10. You can expect to learn proper, safe mechanics of squats, presses and deadlifts, for both Olympic lifts, for basic gymnastics movements, and rowing. You will attend 6, 1-hour small-group sessions over the course of 2 weeks. Register online or give us a call at 202.556.5304!

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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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