CrossFit NBHD-The Neighborhood

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CrossFit NBHD-The Neighborhood

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CrossFit NBHD-The Neighborhood, 226 North henry Street, Alexandria, VA.

Beyond Coaching
Beyond Programming
Beyond Nutrition

We offer:
CrossFit
Olympic Lifting
Power Lifting
Nutrition
Personalized Programming
24/7 Open Gym

CrossFit Level 3 coach with 12+ years of experience in the health and fitness space.

01/12/2026

Hoping everyone had a great weekend! We have a fun week ahead with a carb heavy theme!!

The CrossFit open is coming up soon!! Registration opens in 2 days! In-house intramurals info coming soon!!

We highly encourage everyone to participate in the open! It’s a fun time of year with big energy in the box!!

What year will this be for you??

The Week Ahead!!

Monday:
Back Squat
3x
5 Reps

“Ciabatta”
4 rounds for time of: done for these 12 Squats, 75/55 lbs  10 Toes-to-bars  12 Squats, 75/55 lbs  5 Bar Muscle-ups
* back or front squat can be used! Which will you choose?

Tuesday:
EMOM12
1: 35 DU + xx Wall Walk
2: Rest
*How may wall walks can you maintain?!

“Rye” 8rds
8 Box Jump Overs
12 Alt Hang DB Clean and Jerks
6 HSPU

Wednesday:
“Sourdough”
10-1
BDWT Cleans
1-10
Pogo Lateral Burpess
*power or squat! Whichever is faster!!
*everyone’s favorite burpee variant is back!!

Thursday: 4 sets
1 Push Press
4 Push Jerk

“Multi-Grain”
4rds
22/18 Cal Row
12 Alt Pistols

Friday:
E3x4
3 Bench Press
3 Deadlift

“Lavash”
AMRAP12
7 Hang Power Sn**ch 75/55
14 Wall Ball
7 CTB

01/04/2026

Hoping everyone had a great weekend!

Sunday Sweats was a packed house! Big time efforts!, thanks for coming out!

ENGN will be in btwb!

Looking forward to seeing you all in the gym for a fun week ahead!!

Monday:
Strength
Back squat
4 sets
5 reps 20X1 tempo

Work:
“Chick-Fil-A”
5 rounds
6 bmu
18 db sn**ch
36 du

Tuesday
“Bon Chon”
EMOM36
1: 15-20 Wall Ball
2: 15/12 Cal Row
3: Rest
4: 10 dual db step over
5: 15/12 cal row
6: rest

Wednesday
E3x4
4 Bench Press
4 Deadlift
RPE 8

Work:
“Popeyes”
Work 90/Rest 180s
4sets
15/10 cal ECHO
15 TTB

Thursday:
E2x5
2 Push Press + 4 Push Jerk
*from rack

Work:
“KFC”
4rds
8/8 SADB S2OH
4 Wall Walk
24 Box jump overs

Friday:
E75sx8
2 (1.1) cleans at 75-80%
*reset between reps

Work:
“Woo-Boi”
AMRAP12
60 Lateral Burpees
30 CTB
50 Power clean 145/105 #
30 CTB

12/31/2025

The Final countdown to 2026 is here!!

Final workout:
Bulldogs
3sets
5rds
3 HSPU
2 BMU
1 Clean
**20 Lateral burpees between sets**

We have two classes left!

Finish the year strong!

What is a goal you have for 2026?

12/29/2025

Hope everyone had a Merry Christmas!

This week we are having a modified schedule as well with the New Years holiday! Our last class on Wednesday will be 12pm, closed on Thursday and back to normal programming on Friday!

ENGN will be up in btwb!

We are seeing a return of Sunday Sweats this week to start the year off right! It’s teams of two! Grab a partner and get registered in Push Press!! It’s free for all, so bring a friend!!

The week ahead brought to you by the top four teams in the college football playoffs!! Who’s going to win??

Monday:
Emom 6
1 Clean
*Build heavy

“Hoosiers”
3rds
16 TTB
10 Heavy Russian KB swing
32 wall ball
10 HRKBS

Tuesday:
E3x4
Bench press x5
Deadlift x5
RPE 8

“Buckeyes”
AMRAP20
Teams of Two
P1: Max Cal Bike Erg
P2: 1rd of:
10 Single DB Goblet Squats
8 Single DB box step overs
6 box jump overs
*switch on round finish
Two Scores:
total cals
Rounds and reps

Wednesday:
“Bulldogs”
3 sets
5rds
3 HSPU
2 BMU
1 Clean 225/145 #
**20 Lateral Burpees between sets

Thursday: Closed

Friday:
“Red Raiders”
EMOM36
1: xx Strict pull ups
2: 15/10 echo bike cal
3: rest
4: xx SHSPU
5: 15/12 ski erg
6: rest

Reach out with questions if you got them!!

See you all in the box!!

12/15/2025

Hoping everyone is keeping out of the cold!!!

We had a great showing at winter solo where and took 2nd and 3rd in the legends division and took 1st in the Elite division! Great work everyone!!

ENGN is up in BTWB! Sign up early for these they fill up quick!!

Two claps 👏 👏 and a Ric Flair Woooooo! Big Congrats to NBHD TRI-HARDS for completing the meters challenge first!! With plenty of time to spare!! Who’s crossing the finish line next!?!?!

Thank you to everyone who came out to the holiday party and cookie exchange!!

12 days is this week!! Make sure to get signed up early!!

And now it’s Christmas theme from here on out in 2025! THE WEEK AHEAD!!

Monday
“Reindeer Games”
5x
AMRAP3
9 TTB
6 Power Sn**ch 75/55 #
3 Lateral Burpees

Tuesday
“The Grinch”
2k bike erg
5rds
10 HSPU
10 box jump over
3k bike erg
5rds
10 dual db press
10 box jump overs
2k bike erg

Wednesday
Deadlift/Bench progression

“Jingle All The Way”
4rds
24 Wall Ball
12 Pull Ups
6 Alt DB Sn**ch

Thursday
“Polar Bear Express”
EMOM40
1: 14/9 Cal Echo
2: 15/11 Cal Ski
3: 8 Shuttle Runs
4: Rest

Friday: Adjusted Schedule classes will be 90min blocks.
12 days of Xmas
1 S2OH
2 Hang Power Clean
3 Deadlift
4 BMU
500m Bike erg
6 Alt DB sn**ch
7 Burpee Box Jump Overs
8 TTB
9 Cal Ski
10 Wall Ball
11 Cal Echo
12 Rope Climb

12/01/2025

**WEEK AHEAD! 💪🔥**

Hope everyone had a great holiday and are ready for a fun week ahead!

🏃‍♀️ **SUNDAY SWEATS - LAST ONE OF 2025!**
📅 12/7 @ 3pm
Family-friendly for all ages! Still a hard push for our Sunday fire breathers! 🔥

🎄 **CHRISTMAS PARTY**
📅 12/12 @ 5:30pm
Register through PushPress under Events! What cookie are you making for the cookie exchange?? 🍪

🎅 **12-DAYS OF X-MAS WORKOUT**
📅 12/19 with modified schedule

📊 Keep crushing the **METERS CHALLENGE** and stay ahead of pace time!

🥗 **NUTRITION CHALLENGE** coming soon!

📱 ENGN is posted in BTWB

—

**THIS WEEK’S WORKOUTS:**

**MONDAY -
“Cap’n Crunch”**
2 Rounds: 800m Run
8 Rounds: 4 SA Devils Press, 6 Lateral Burpee Over DB, 4 TTB

**TUESDAY -
Strength: DB Bench Press 5x5 Tempo

“Apple Jacks”**
EMOM21: Shuttle runs, UBHSPU, Ski

**WEDNESDAY -
Deadlift Progression

“Fruit Loop” (Tinslinger Challenge)** Teams of two
12 Min AMRAP: Echo Bike into Clean & Jerks

**THURSDAY -
Push Pull Day

“Trix”
10 Rounds: 250/200m Row, 35 DU

**FRIDAY -
“Lucky Charms”
6 Rounds: 9 CTB, 18 Wall Ball, 9 Burpee To Target
Strength: Back Squat x20

—

**See you in the box! Let us know if you have any questions!**

11/24/2025

# # # Thanksgiving Week at the Box 🦃💪

Thanksgiving week is here and we’re bringing the heat before the feast!
ENGN is posted in BTWB, so make sure you’re checking in and tracking those gains.

# # # # Holiday Hours
- Normal class hours through **Wednesday at 12pm**
- **Closed Thursday** for Thanksgiving
- **Reopening Friday** for **2 classes only** (check PushPress/BTWB for exact times)

# # # # Weekly Lineup (Thanksgiving Theme!)

**Monday – “Cornucopia”**
5 x AMRAP 4:
- 4 Thrusters (95/65)
- 6 Toes-to-bar
- 24 Double Unders
Rest 4 minutes between cycles. Restart the AMRAP each round.

**Tuesday – “Stove Top”**
Strength: Bench Press x4
Conditioning:
- 500m Ski Erg
- 500m Row
- 1000m Bike Erg

**Wednesday – “Mashed Potatoes”**
Strength: Thruster x2
WOD – AMRAP 22:
- 24 Wall Balls
- 18 Alt DB Sn**ches (50/35)
- 12 Burpee Box Jump Overs
- 200m Run

**Thursday – Closed**
Happy Thanksgiving! 🦃
Are you jumping into a Turkey Trot this year?

**Friday – “Leftovers”**
Strength: Deadlift 10-8-6
WOD:
3 Rounds:
- 15 Kipping Pull-ups
- 15 Kipping HSPU
**then** 2 Rounds:
- 15 Chest-to-Bar Pull-ups
- 15 Strict HSPU
**then**
- 15 Bar Muscle-ups
- 150 ft Handstand Walk

Looking forward to seeing you all in the box this week!
Are you staying ahead in the meters challenge? 🏃‍♂️🔥

11/18/2025

“Order 66”
What was your top score vs your lowest score??

What started to slow you down?

5x
AMRAP4/REST4
6 TTB
8 SADB HCLJ (4/4 @50/35)
10/8 Cal Row

11/17/2025

Hope everyone had a great weekend and you got out and enjoyed it!!

We have ENGN locked in on BTWB! The week ahead we are going to a land far, far away! it’s Star Wars themed!!!

Reach out if you have questions and we are looking forward to seeing you! In the box!!

Monday:
Work-
“Order 66”
For 5 cycles:
AMRAP in 4 mins of:
6 Toes-to-bars
8 Single Arm Hang Clean & Jerks, 50/35 los
10/8 Row Calories
Rest 4 mins between each cycle.

Tuesday:
Bench Press

Ring Development

Work-
“The Rancor”
For time:
Run 600 m
50 Wall Balls
Run 600 m

Wednesday:
Thruster x3

Work-
“Duel of Fates”

20 Hang Power Sn**ches
15 Lateral Burpees
20/16 Echo Bike Calories
Rest 5 mins
20/16 Echo Bike Calories
15 Lateral Burpees
20 Hang Power Sn**ches
Rest 5
20 Hang Power Sn**ches
15 Lateral Burpees
20/16 Echo Bike Calories

Thursday:
Deadlift strength

Work-
“Sarlacc Pit”
Teams of Two
100 Overhead Squats
40 Box Jump Overs
Run 200 m
100 Front Squats
40 Box Jump Overs
Run 200 m
100 Back Squats
40 Box Jump Overs
Run 200 m

Friday
Work-
“The Rule of Two Protocol”
3 rounds of:
10 Cleans, 155/110
12 Chest-to-bar Pull-ups
— then —
3 rounds of:
5 Cleans, 205/145
6 Bar Muscle-ups

Address

226 North Henry Street
Alexandria, VA
22314

Telephone

+5719701560

Website

http://www.the-NBHD.com/

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