Kinstretch King Pigeon

Kinstretch Base Poses in Beyond Stretch

Categories Fitness Class, Mobility & Movement by

Beyond Stretch: learn all 18 Base Poses of the Kinstretch system in this comprehensive article on Kinstretch. Beyond Stretch is the kind of training that professional dancers and gymnasts use to improve their control and range motion. Based on FRC, Kinstretch & M|WOD, Beyond Stretch improves passive and active flexibility. Kinstretch helps strengthen your end range of motion and control. Beyond Stretch improves your balance and resistance to injury by targeting the muscles that your everyday activities cannot.

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New Classes

Morning and Lunch Time Classes

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Morning and Lunch Time Fitness Classes are now available at 7AM, 9AM, 12PM, and 1PM.  Check out our new classes, The Engine & The Rx. Plus get more times for your favorites like the CrossFit Beginner Class and Beyond Stretch.

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Starter Pack Personal Training near Springfield VA

Getting Started – Personal Training Springfield VA | Alexandria VA

Categories Gym Membership by

Guide to Getting Started with Personal Training near Springfield VA | Alexandria VA.  Learn how a customized Personal Training Program and one-on-one coaching can help you improve Strength, Lose Weight, and Build Flexibility.

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Paul and Brian - Anatomical Differences

Barbell Deadlift Starting Position

Categories Exercises, Powerlifting by

A guide to optimizing your Barbell Deadlift Starting Position.  We examine the starting position of two very different lifters. 

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How Long will it take to get back in-shape?

How Long Does it Take to Get Back In Shape?

Categories Programming Workouts by

How long does it take to get back in shape? We analyze this question across different ages, gender, and skill levels to distill a clear answer.

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Prepare for the Unknown and Unknowable

Prepare for the Unknown – CrossFit

Categories Events by

To all of my athletes … your dedication and preparation for the Iron Star Games have been nothing short of fantastic. You have practiced the workouts and honed your technique. You have all won great victories and sampled the bitter taste of defeat. The Iron Star Games will determine who wins and who is second-best. So I’ll leave you with some words of wisdom … those that read the closest will rise above the rest. – Coach Paul

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Iron Star Games: Official Rules

Iron Star Games: Official Rules

Categories Events by

Official Rules for the Iron Star Games. Please review all the exercise standards for all 25 exercises that comprise the Iron Star Games. Read about which equipment is allowed and which is not. Additionally, you’ll find special rules for the Powerlifting and Olympic events such as your warm-up time and the 3 lift rule. For CrossFit, we’ll be working in two heats and with special judging standards.

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