Workout of the Day

  • Tuesday, August 16, 2022

    In Gym: four sets for quality: 3 per side: dumbbell Turkish get-up 5 per side: dumbbell single-arm overhead squat then, “MPH Hat Trick” three rounds for total time, rounds begin every six ...

  • Monday, August 15, 2022

    CrossFit MPH – WOD Metcon (No Measure) In Gym: “Run and Row to Work” for time: 50x toes-to-bar 1-mile run 50x chest-to-bar pull-up 1200m row At Home: “Run and Row to Work” ...

  • Sunday, August 14, 2022

    CrossFit MPH – WOD Metcon (No Measure) In Gym: five rounds, begin each round every six minutes: 500m row 10x double under crossover (1 minute time limit) –or– 20x single under crosso ...

  • Saturday, August 13, 2022

    In Gym: every minute, on-the-minute, for 8 minutes: odd minutes: 2x overhead squat even minutes: 2x thruster *Bar is pulled from the rack. then, “Burpee Lullaby” two rounds for time*: 25x ...

  • Friday, August 12, 2022

    In Gym: bench press 5-4-3-2-1-1-1 Begin each round every three minutes. then, in teams of two, for overall time: 400m run (per person) 300m run (per person) 200m run (per person) 100m run (per person) ...

  • Thursday, August 11, 2022

    In Gym: for time: 15-12-9 toes-to-bar swing @ 50/35-lbs. + 21-15-9 pull-up swing At Home: for time: 21-15-9 pike-up/v-up object swing –or– star jump + 21-15-9 strict pull-up –or̵ ...

  • Tuesday, August 9, 2022

    In Gym: for time: 5-10-15-20-25 ring dip 25-20-15-10-5 box jump over, 24/20″ platform then, in teams of two, for overall time: 500m row (per person) 350m row (per person) 250m row (per person) 1 ...

  • Monday, August 8, 2022

    In Gym: as many rounds as possible in 20 minutes: 20x wall ball @ 20/14-lbs., 10-ft. target 5x rope climb, 12-ft. (standing start) 200m run At Home: as many rounds as possible in 20 minutes: 20x singl ...

  • Sunday, August 7, 2022

    In Gym: four rounds for time: 25 calorie row 25x burpee At Home: four rounds for time: 400m run 25x burpee ...

  • Saturday, August 6, 2022

    In Gym: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 *Begin each round every two minutes. Compare all results to August 2, 2021. At Home: 5 rounds, every 90 seconds: 5-10 dumbbell ...

WHAT OUR MEMBERS SAY

In life, we each find places where we belong. Places that resonate with the core of commitments that can anchor our purpose during a given season of our life. I know that I can walk into the box at any time, at any class, and feel like I belong–even when I’m doing a scaled workout or when my progress is not at my best level that day. But I have a group of coaches and the support system that will push me to be the best that I can be in that moment and know that there is always tomorrow to keep improving to travel my new journey for my path, even when it can feel like penguin steps.

Matt R., Member Since January 2019

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