Workout of the Day

  • Thursday, March 30, 2023

    In Gym: every minute, on-the-minute, for 16 minutes: even minutes: row 20/15 calories odd minutes: 3x heavy hang squat clean then, in teams of two, for time: 400m farmer’s carry @ 140/110-lbs. * ...

  • Wednesday, March 29, 2023

    In Gym: split jerk 2-2-2-2-2-2 Begin each round every three minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup *1 tabata interval is 20 seconds of work followed by 10 ...

  • Tuesday, March 28, 2023

    In Gym: sumo deadlift 5-4-3-2-2-2 Begin each round every two minutes. then, four rounds for time: 20x sumo deadlift high-pull @ 96/65-lbs. 15x ring pushup 75x double under At Home: three rounds for ti ...

  • Monday March 27, 2023

    CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 20 minutes: 30x air squat 20x burpee to target, 6 inch above max standing reach 10x chest-to-bar pull-up At Home: as man ...

  • Sunday, March 26, 2023

    CrossFit MPH – WOD WOD (No Measure) In Gym: seven rounds for time: 5x weighted strict ring dip @ 25-lbs. 10x weighted strict sit-up @ 25-lbs. 15x box jump, 30/24″ platform At Home: seven r ...

  • Saturday, March 25, 2023

    CrossFit MPH – WOD WOD (No Measure) In Gym: 2 power snatch + 3 overhead squat 1-1-1-1-1-1-1-1 *Begin each round every 2.5 minutes. At Home: for time: 42-30-18 object snatch –or– lunge jump o ...

  • Friday, March 24, 2023

    CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 10x bar muscle-up 150-ft. single-arm dumbbell overhead walking lunge @ 50/35-lbs. 1200m run 150-ft. single-arm dumbbell overhead walking lun ...

  • Thursday, March 23, 2023

    CrossFit MPH – WOD WOD (No Measure) In Gym: five three-minute rounds; rest exactly 90 seconds between rounds: 500m row max double under in remaining time At Home: five three-minute rounds; rest ...

  • Wednesday, March 22, 2023

    CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 12x lateral burpee 10x shoulder-to-overhead @ 135/95-lbs. At Home: as many rounds as possible in 15 minutes: ...

  • Tuesday, March 21, 2023

    In Gym: front squat 5-5-5-5-5-5 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x (1 1/4 front squat) 20x suitcase deadlift At Home: three rounds for max reps: in a 2.5 minute window, ...

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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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