***Important Announcement***

  1. We have added a Workout of the Day class at 8a for both this Saturday, January 23, and next Saturday, January 30. The classes are loaded in MINDBODY, so please register as normal. If there is enough interest in this class, we will look to keep it in the rotation.
  2. Our new t-shirts have arrived! Please click here to find out how to get yours.

for time:
30x snatch @ 135/95-lbs.

workout courtesy of crossfit.com

23 Responses

  1. YESSSS!

    i have been awaiting this day for months! i will proudly be an MPH billboard with my new shirt!

    keep squattin’

    Steve D

  2. –Scores–
    Christy P.: 4:41
    Ted K.: 4:53 (65-lbs.)
    Borja G.: 4:41 (95-lbs.)
    Erez Y.: 1:39 (sub: 25-lb. single-arm kb snatch)
    Tamra F.: 4:30 (75-lbs.)
    Ralph A.: 5:07 (75-lbs.)
    Amy D.: 6:38 (sub: 25-lb. single-arm kb snatch)
    Kris C.: 3:07 (45-lbs.)
    Lynsey H.: 3:12 (33-lbs.)
    Mike S.: 6:24 (115-lbs.)
    Rob K.: 9:50 (115-lbs.)
    Caitlin F.: 5:00 (65-lbs.)
    Ravi S.: 7:14 (75-lbs.)
    Meghan M.: 4:19
    Ivy F.: 11:40 (83-lbs.)
    Jeremy N.: 7:47
    Stuart W.: 3:26 (55-lbs.)
    Mayra C.: 3:54 (55-lbs.)
    Sean M.: 3:07 (95-lbs.)
    Sidra C.: 4:46 (65-lbs.)
    Jen M.: 6:43 (65-lbs.)
    Steve D.: 6:12
    Jason H.: 4:24 (65-lbs.)
    Joanna L.: 2:54 (33-lbs.)
    Jonathan H.: 4:55 (75-lbs.)
    Glenn C.: 4:08 (85-lbs.)
    Dave R.: 6:10
    Shana S.: 3:44 (45-lbs.)
    Jenn J.: 5:27 (65-lbs.)
    Linda K.: 4:11 (33-lbs.; sub: power clean)
    Josh O.: 4:36 (95-lbs.)
    Christine S.: 4:56 (45-lbs.)

  3. Joanna,

    Congratulations on getting your first pull-up today—three, actually. I knew you could do it. If we were handing out awards for Most Excited Reaction to First Pull-up, you would definitely win.

    And if you include posting the picture of you (above), it’s been a big day.


    1. congrats joanna! and thanks coaches for the t-shirt. i can’t wait to wear mine… after i wash it inside out of course 🙂

  4. Yay Jo! nice way to be!

    Guys and gurls, some of you may have heard me trumpeting the praises of this place where I go for a recovery spa:


    it is a korean public bath way out in centreville, VA. about 45 min away. the public bath is a big part of korean culture (russians have the banya, which is similar), from what i understand. they have a blazing hot dry sauna, really cold chill tub, this crazy thing called the sunflower shower (feels like an ice baseball bat) and all kinds of other tubs, scrubs, massages, pedicures (go stulu), even a freaking restaurant. they have hard cooked eggs and fruit for snacking too. they even have a gym which is complete bullshit- i mean it even has those jiggle machines with the strap that shakes your booty for you. fun, but wtf?

    i go here maybe once a month or whenever i feel completely thrashed and do contrast hydrotherapy from the hot sauna to the ice shower and the chill tub. a couple hours of this can work wonders for aching inflamed muscles n joints. i give it my highest recommendation. costs 35 bucks to get in and you can hang out all day. naked.

    check it out if you dont mind hangin out with a bunch of naked sweaty koreans (and russians). please post when you are going, because no offense, but i’d really prefer not to run into you there.

    keep squattin’!

    steve d

  5. Way to go Joanna! Congrats.

    Now that Steve has recommended a good for your body place to go, I will recommend a bad one (but in a good way!) Local 16 is having an event tonight where 100% of the cover charge will go to relief for Haiti. And free beer before 8pm…I’m gonna stop by with a couple friends.

    Here is the info if anyone is interested: http://www.localsixteen.com/DGFG_FfH_Flyer_0118910b.pdf

  6. Big thanks to everyone especially the coaches. Today’s been fantastic—got my t-shirt, my picture posted, and my first pull-up. Now, if I could only get those double-unders…

  7. Big thanks to the MPH Coaches for mah shirt! 🙂 will def. wear it proudly! “HARD. FAST. NO CUDDLING” dat’s me!

  8. Thanks for the shirt! I will wear it proudly.

    Also, thanks coaches and 6am crew for screaming at me for those last 5 snatches (hee hee [yes, I am 12]). I easily could have dragged that out for another minute, but you guys kept me moving.

    1. Let me rephrase: you might want to wash them inside-out the first time or so to protect the printing, not necessarily the colors.


  9. Way to go Joanna! What a great day.
    The shirts turned out GREAT-thanks coaches!
    Have a great weekend everyone.

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