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Bio
Fitness programs for HARD WORKERS, founded by @mathewfras. Try 2 weeks freeš
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Recent posts
The team behind all of your world-class programming š®āšØ
Hard Work Pays Offā is Mat Fraserās mantra, and itās made him the 5x CrossFit Games champion.
Before he was the Fittest Man on Earth, Mat was already putting in the work. 2009 Junior National Weightlifting Champion and Resident Athlete at the Olympic Training Center.
Now, as Chief Product Officer of HWPO, that same relentless mindset drives everything we build. Itās baked into every program we put out.
Hard work pays off. Always has, always will. š„
Meet Justin Cotler, HWPO Director of Coaching with 16+ years leading athletes to the top of the sport. š
In 2020, he founded Underdogs Athletics. His athletes have landed top five finishes at the Games, on both the menās and womenās podiums, plus multiple semifinal and major event wins.
Justin previously owned CrossFit Dynamix for a decade and coached the DC Brawlers to two National Pro Grid League titles. Heās also coached internationally as head coach for the USA Functional Fitness Federation at the IF3.
His gift is building performance and culture together, pushing athletes on game day while investing in who they become beyond it.
Off the floor, his real win is being a husband to Ashley and dad to Ivy and Jaxson.
Justin S. is a Vermont native who found CrossFit in high school, and it became his whole personality.
Being from the same state, he was naturally a huge Mat Fraser fan throughout his career. Justin started coaching at the affiliate level right after high school, then went on to earn his degree in Exercise Science from the University of Vermont.
Today, he writes SWEAT, MOVE, and RUN, and coaches at our Vermont affiliate, HWPO GYM VT.
Jake Douglas has owned a CrossFit affiliate for 10+ years and coached for 12. šļø
Heās worked with athletes of every level, notably taking a teenager and an individual female athlete from their very first day of CrossFit all the way to the Games (Georgia Pryer). Heās also guided multiple athletes through sanctionals and semifinals, and coached state, national, and international-level Olympic Weightlifters.
Jakeās own athletic career spans three sports over 16 years. He started in rugby union, compe
30 Aug 2026
The new HWPO app is officially live! š„³
Fresh new look, faster experience, and COMMUNITY is now built right into the app.
This is just the foundation. Lots more is on its way as we continue building out new features. We just couldn't wait to get this to you. š¤
If your app just updated, you may need to sign back in once with the same email and set a new password. After that, you're good to go.
Go check it out š²
20 Aug 2026
Hereās a snippet of Sammy sharing the story of HWPO. For the full thing, well... you just had to be in the room š
09 Mar 2026
Competition season starts long before you step on the floor. HWPO PRO builds you through structured OFF-SEASON development, then sharpens you with COMP PREP phases designed to transfer straight to competition day.
Every cycle builds capacity and movement efficiency that carries over to the floor, so the work you put in now is the work that shows up when it counts. Comment āPROā and weāll send you the link to start for FREE for 14 days.
13 Nov 2026
Get faster at wall balls without getting any fitter.ā±ļø
Coach Jake Douglas, who programs the HWPO PRO track, shares two small changes that save seconds:
ā”ļø Pick the ball up from the bottom of the squat, with no extra stand at the top before you throw.
ā”ļø Ride the ball down on the way back, and catch it as low in the squat as you can.
Those seconds stack up over every rep and every break. Try it in your next workout and tell us how it feels. šŖ
13 Nov 2026
Reminder: your HSA or FSA dollars can go toward training, and they donāt last forever. š³
HWPO puts a coach in your pocket, with a program for every kind of athlete and a community and resources to keep you going. Itās like hiring a personal trainer, but with better value and a much easier checkout.
Donāt let your HSA or FSA funds go to waste. Check your plan for your deadline, then comment āPROGRAMSā and weāll send you the full list of our fitness programming.
12 Nov 2026
Today we say thank you to the veterans who have served. šŗšø
Our AFFILIATE gyms around the world are taking on the workout Chad today: 1,000 weighted step-ups. Itās a long, humbling grind, and a fitting way to honor those who gave so much.š¤
11 Nov 2026
Our CEO is in. Our whole team is in. Are you? š„
There are 50 days left in 2026, and weāre all spending them MOVING. MOVE 100 takes 10 minutes a day, and itās FREE, so there really are no excuses to start building habits now. Jump in today and set yourself up for 2027.
Comment āMOVEā and letās get after it.š
11 Nov 2026
How are your double unders?
I hit this workout today, as part of @hwpotraining Pro Track. Here it is:
āFlight Simulatorā
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 double unders
You must break after each set, and each set must be unbroken or you have to start that set over.
7:20 for your boy
I stubbed once during this workout, but luckily it was only on my 3rd rep of that set so it didnāt cost me too much time.
Still, Iād like to get this under 7 minutes.
This workout has 500 double unders in it, which is going to light up your calves and forearms.
But we donāt enter the gym looking for easy things to do, so go grab your rope and get in it!
Hit me with your best time!
#training #homegym #crossfit #athlete
10 Nov 2026
Chasing competitive performance? Swipe to see if HWPO PRO is for you. š
We broke down who PRO is for and how itās structured around the competition season. If you have a strong foundation and youāre ready to commit, this could be your next step.
Comment āPROā and weāll send you the link to start 14 days absolutely FREE.
10 Nov 2026
6 weeks. One goal. A heavier back squat.
This is week one of HWPOās squat cycle - Frankie and Michele building your strength from the ground up. Finding your one rep max. Developing your squat. Making sure in six weeks you hit a number you didnāt think was possible today.
This is what structured, coached programming looks like.
Find HWPO on the SugarWOD Marketplace.
š² Link in bio.
šø credit: @hwpotraining
#hwpo #hardworkpaysoff #crossfit #squatcycle
09 Nov 2026
That competitive athlete lives in you. Give them the programming to match. ā”ļø
They show up early and push hard when nobody is watching. They keep chasing the next level, even after a great session. Every rep is practice for the moment the clock starts.
Give them a fighting chance. HWPO PRO prepares you to SHOW UP on the competition floor. Comment āPROā to start free for 14 days.šØ
09 Nov 2026
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