CrossFit DG Hero WOD

Help us honor and support Airforce Major David Gray “DG” by attending the CrossFit HERO WOD on November 27 and December 4.  Military and Police WOD Free.

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Thanksgiving CrossFit Workout

Thanksgiving CrossFit Workout

Thanksgiving CrossFit Workout.  The Turkey Buster by Paul Roberts & Katy Oblinger.  Our Thanksgiving Day Workout is November 24, 2020.  It’s a high-calorie scorcher.  Check it Out for Turkey Day.  Free for New Members

We realize that many people are staying home this year, because they want to be responsible. So do we. So get a workout in, socially-distanced, masks required, and safe.
-Dawn & Paul

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Biden Harris Victory WOD Nov 8 5PM

The 2020 Biden-Harris Victory WOD

The Biden-Harris Victory WOD is October 8th.  This Sunday at 5:00PM.  Can’t make it?  We’ll be doing a partner-variation of this WOD on October 18th.

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CrossFit Foundations

CrossFit Foundations: a Personal Training Program

Paul’s built-from-scratch personal training program to help you master the CrossFit Foundations Exercises. Leverage the power of CrossFit – scaled to you.  Available in our personal training service and a program-only option.

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Barbell Squat High Bar vs Low Bar Back Squat

Barbell Squat: High Bar vs Low Bar Back Squat

A complete tutorial on how to do the high bar and low bar back squat. Includes a full video guide and how to choose the right squat for you.

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25 Types of CrossFit Workout Programming

25 CrossFit Workout Programming Examples 

25 CrossFit CrossFit Workout Programming Examples.  A comprehensive article covering almost every type of CrossFit workout we do in Alexandria VA. If you are a CrossFit Coach you’ll find this article very helpful for adding variation to your CrossFit Classes.  If you’re new to CrossFit, this article will help you understand the various types of workouts available to your CrossFit Coach.  We cover esoteric workouts like Fight Gone Bad & Death by Reps.  Workouts standards like Tabata and Hi-Low are explained in detail.  And of course we’ll share programming tips on fancier variations such as AMRAP with Buy-in.

Handstands for Hann: A CrossFit Tribute WOD

Handstands for Hann: A CrossFit Tribute WOD

Handstands for Hann: A CrossFit Tribute WOD.  @sandandsteelfitness honors and remembers Hannah Clarke as a passionate CrossFitter and a mother who’d do anything for her three beautiful children.  The 31-year-old was killed last week in Queensland, Australia when her estranged partner Rohan Baxter doused her in gasoline and set the car she was traveling in on fire.  Her three children aged 6, 4 and 3 were in the back seat at the time — all four perished in the unthinkable act of domestic violence.  Please join us this Saturday for CrossFit as we speak up against domestic violence.

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Private CrossFit Coaching - Ring Row and Wall Walkers Square

Private CrossFit Coaching: Building a Perfect WOD

Private CrossFit Coaching vs Group Class CrossFit in our Alexandria VA Box.  CrossFit classes are super fun and you get to compete with your peers to help you stay motivated.  But have you ever tried a Private CrossFit session?  Picture it, a custom scaled and coached CrossFit WOD — handcrafted to your goals and unique mobility.  Here’s how we build those WODs (workouts out of the day) and how our Private CrossFit Coaching works.

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Black Friday 2020

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