Exercise Optimization

Exercise Optimization of: Accessories vs Conditioning vs Correctives vs Warmups vs Cooldowns. Exercise Optimization is key to designing effective personal training & CrossFit workouts. Exercise Optimization is the specific selection of which exercise should be done, at what time, and in which sequence.

CrossFit Workout Planning

Programming Workouts by Paul Roberts

Much of the success of a CrossFit Class Workout comes down to planning & scaling your workout carefully. Coach Paul Explains How It’s Done.

CrossFit Rank

CrossFit, Featured, Programming Workouts by Paul Roberts

Do you want to get in shape quickly? We have Beginner CrossFit Metcon and Beginner CrossFit Metcon classes everyday. Get Started Safely.

COVID-19 Safety Standard Gyms and Fitness Opt

Updated COVID-19 Executive Order 72 for Gyms and Fitness Centers

COVID-19, Programming Workouts by Paul Roberts

On April 1, 2021, Executive Order 72 4th Amended, relaxes some of the safety precautions for businesses. Here are the new safety standards as they apply to gyms and fitness centers in the state of Virginia.

The Top 27 BOSU Exercises

Exercises, Featured, Fitness Class, Programming Workouts by Paul Roberts

In our Top 27 BOSU exercises article, we show you which exercises are best done on the BOSU. Plus we’ll explain how to program for BOSU, and how to inflate your BOSU, and how to train clients to use the BOSU properly.

Top 106 TRX Suspension Trainer Exercises

Exercises, Featured, Programming Workouts by Paul Roberts

Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises.

Top 80 Kettlebell Exercises

Exercises, Featured, Programming Workouts by Paul Roberts

Paul’s List of the Top 80 Kettlebell Exercises on the Planet broken by category and sorted by difficulty.

Top 23 TRX Rip Trainer Exercises

Exercises, Featured, Programming Workouts by Paul Roberts

Here are the Top 23 TRX Rip Trainer Exercises that we program in CoreFit to build Plyometric Endurance, Speed, & Rotation Control.

Personal Training Programming for Beginners

Secrets to Effective Beginner Personal Training Programs

Featured, Personal Training, Programming Workouts by Paul Roberts

Paul steps you through his system of analysis to transform a weak personal training program into a successful workout plan.

8 Tips for Designing Strength and Weight Loss Programs Final 3

8 Tips for Designing a Strength and Weight Loss Workout Plan

Personal Training, Programming Workouts by Kati Gunn

Designing strength and weight loss workout plans is both an art and a science. One needs to consider intensity volume, frequency, exercise selection, and order. But a successful personal trainer also needs to build fun and engaging workouts. Here are 8 expert tips for building out a better workout plan. Plus, we include 8 workouts designed for beginners starting a weight loss and strength workout regimen.

Rower Echo Bike Conversion Meters Miles Time Calories Infographic

Concept 2 Rower to Assault Echo Bike Meters and Calories Conversion Infographic

Personal Training, Programming Workouts by Paul Roberts

In this guide, you’ll find simple formulas and tables to convert between meters, miles, calories, and time for the Concept-2 Rower and Rogue Echo Bike / Assault Bike. Enjoy!

Personal Training Programming Slower Exercises into a CrossFit WOD

Programming Workouts by Paul Roberts

For new Personal Trainers programming, slow and controlled exercises (like bodybuilding exercises) into a CrossFit WOD can be challenging. Paul explains how it’s done and provides examples with some popular static movements like the TRX Plank.

How to Teach CrossFit Classes While Maintaining the Social Distancing Required by Northern Virginia

CrossFit, Programming Workouts by Paul Roberts

Northern Virginia has set forth social distancing laws requiring members to be spaced 10 feet apart. Here’s how we keep you safe in CrossFit Classes.

Designing Beginner Workout Plans

Programming Workouts by Paul Roberts

This article is designed for personal trainers looking to get better at writing and designing beginner workout plans. More specifically, this video post discusses how to design functional strength training workouts for beginners.

25 CrossFit Workout Programming Examples

CrossFit, Featured, Programming Workouts by Paul Roberts

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.

Strength Training Alexandria VA. Fundamentals of Proper Technique

CrossFit, Personal Training, Powerlifting, Programming Workouts by Paul Roberts

Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.

Monday	4:00 AM - 10:00 PM
Tuesday	4:00 AM - 10:00 PM
Wednesday	4:00 AM - 10:00 PM
Thursday	4:00 AM - 10:00 PM
Friday	4:00 AM - 8:00 PM
Saturday	4:00 AM - 8:00 PM
Sunday	8:00 AM - 8:00 PM

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