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.

03/05/2026

Friday Night Lights is back for 26.2!

Will you put your name into the Goblet of Fire this week? Whether you’re throwing down on the floor or losing your voice cheering for your team, we need you there! For support and to score points for your team!

🕒 Doors open: 5:00 PM
🏋️‍♂️ First heat: 5:45 PM

Heats will run as long as needed to make sure everyone gets their shot. It’s BYOB,

I’m back on cookie duty from

What are your final guesses for 26.2?

No matter what the workout is, we’re pumped to tackle it with this community. See you under the lights!

03/02/2026

Week 1 of the open is already coming to a close! Hopefully your legs are functioning properly after 26.1 Make sure to submit your scores online before 8pm tomorrow!

If you still need to do it or are looking for a redo let me or a coach know ASAP!

ENGN is going up into btwb!

Harry Potter themes continue! We will have the final points from week one counted tomorrow at the close of workout 1!

The week ahead!! Ask questions if you got them!

Monday:
3x
8 Back Rack Lunge

“Forbidden Forest”
AMRAP12
14 Alt DB Sn**ch
10 Single DB Push Jerk
8 Lateral Burpee
4 Wall Walks

Tuesday
3x
12 DB Bench Press
Max Standing Broad Jump

“Knockturn Alley”
EMOM30
1: 3-5 BMU
2: 20/17 Cal Bike Erg
3: Rest
4: 12-15 TTB
5: 7 Shuttle Runs
6: Rest

Wednesday
Build heavy
2 Deadlift
2 Power Clean
3 Hang Squat Clean

“Hogsmeade”
3min on/3min off
15/12 Cal Ski
4 Cleans
6 Thruster
MAX DU in remaining
Cap at 4 sets or 300 DU

Thursday
4x
4 Push Jerk
Tempo

“Room of Requirement”
Team Workout
AMRAP 24
30 alt push ups
30 ping pong wall balls
30 cal row
3/3 rope climbs

Friday
TNG Deadlift
Seated Box jump

“Azkaban”
5rds
8/6 echo bike cals
6 OHS 135/95 #
8/6 echo bike cals
Rest 2mins

02/24/2026

OPEN WEEK ≠ OFF WEEK 😤🔥

The Open is here…… and Sunday Sweats is ON!

First Sunday of every month
Members have unlimited +1s
3:00–4:00 PM
Team based. High energy. Community driven.

Great For:
-Kicking the Sunday Scaries in the face.
-Flush out Open Workout 1.
-Group activity

Whether you threw down hard in 25.1 or you just want to get moving, this is your hour.

Free.
Fun.
Full send.

Sign up in Push Press!
Or in our story

02/23/2026

OPEN SEASON!!!!
This is the week! You get to test your fitness from years past or set the mark for future attempts!

Make sure you register online to take part in the annual event vs the world! As for our in-house competition it begins this week!

The Tri-Wizard Cup is here! Team spirit and energy will be high at Friday Night Lights! Want to be in the first heat let us know! Saturday we will start heats at 9am! Score points at both events!

ENGN is up in btwb!

With it being the start of the Tri-Wizard Cup over the next 3-weeks! We are diving deep into the Harry spotter themes for the week ahead!!

Ask questions if you got them! See you all in the box!

MONDAY
Heavy Complex
4 sets: 2 Front Squats + 2 Back Squats
Add 10–20 lb from last week.

Erised
12 min AMRAP
30 Row Calories
30 Power Cleans (135/95)

TUESDAY
Barbell Bench
E3x3 starting at 50–55%
12 Bench Press
3 Broad Jumps

Pensieve
3 rounds for time:
24 Wall Balls
12/8 Echo Bike Calories
6 Burpee Bar Muscle Ups
R3

WEDNESDAY
6 set
2 Power Clean

Deluminator
16 HSPU
32 Pull Ups
48 DB Sn**ch 50/35
32 Pull Ups
16 HSPU

THURSDAY
DB Push Jerk + Box Jumps
4RFQ
10 Single Arm DB Push Jerks
3 Box Jumps (challenge height)

Felix Felicis (Teams of 2)
24 min AMRAP
10 Synchro Burpee Box Jump Overs
20 Kettlebell Swings
30 Synchro Air Squats
40 Bike Erg Calories

FRIDAY
5 TNG Power Sn**ch x 6
Every minute for 6 minutes.

The Veil
4 rounds for time:
15 Toes to Bar
15 Overhead Squats (95/65)

02/19/2026

⚡️ NBHD TRI WIZARD CUP ⚡️

The houses have been chosen.
The lines have been drawn.
The time is now.

🦁 Gryffindor
🐍 Slytherin
🦅 Ravenclaw
🦡 Hufflepuff

For the three weeks of The Open, it is not just about your score.

It is about your HOUSE.

⸻

⚔️ Individual Point Actions

+1 point each. No cap on judging.

Show up to Friday Night Lights
Show up Saturday morning
Judge
Wear your house colors

🔥 +3 points
Volunteer for the first heat of Friday Night Lights

⸻

🏆 Weekly Team Points

Each week teams earn additional points based on overall roster participation:

1st place – 10 points
2nd place – 7 points
3rd place – 4 points
4th place – 1 point

⸻

Every rep matters.
Every point counts.
Every name goes in the goblet.

The house with the most total team points wins.
That house controls the drawing.
The more points you earn, the greater your chance at glory.

Who is bringing The Cup home? 🏆🔥

Gryffindor (12)
1. Karen A
2. Evan B
3. Shooty
4. Olivia S
5. Jason S
6. Steph S
7. Kenna H
8. Jonathan M
9. Rachel T
10. Mike B
11. Amber S
12. Paul S

⸻

🐍 Slytherin (12)
1. Sabrina
2. Victor
3. Dyan
4. Jen S
5. Dave P
6. David W
7. Stramese
8. Ryan P
9. Michelle S.
10. Shannon H.
11. Katie
12. Mary B

⸻

🦅 Ravenclaw (12)
1. Jillian
2. Kris W
3. Cathleen
4. Yuki
5. Colleen
6. Audrey
7. Knute
8. Justin H
9. Jake S
10. Stacy H
11. Hannah S
12. Marky D

⸻

🦡 Hufflepuff (12)
1. Adam
2. John S
3. Sam L.
4. Victoria S
5. Anne S
6. Victoria I
7. Olivia G
8. Irrin
9. Leland
10. Sarin
11. Vongai
12. Spooner

02/15/2026

Hoping everyone had a great weekend!! Make sure to get signed up for our in house open comp, The Tri-Wizard Cup!

Houses will be sorted this week! Open event info and rules for the in-house comp will be released this week as well!

ENGN is up in BTWB!

Presidents’ Day we are open normal hours and this weeks theme is sticking with the holiday and going presidential!

The week ahead has some fun challenges! See you all in the box!!

Monday:
Front Squat + Back Squat
2+2

“Washington”
AMRAP14
6 CTB or kipping Pull up
8 Deadlift (185/135)
12 Wall ball

Tuesday
3x
20 DB Bench Press
3 Broad Jumps

“Adams”
2rds
7 wall walks
14 push press 135/95
21 Russian kb swing
100 DU

Wednesday
Clean complex
1 Power+ 2 Alt front rack lunge+ 1 Hang power+ 1 Front squat

“Jefferson”
AMRAP16
8 TTB
10 DB Sn**ch 70/50
8 TTB
16 Box Jump Overs

Thursday
4rds
10 DB Push Jerk
12 Horizontal Rows

“Madison”
Teams of Three
AMRAP24
9/7 Echo
2 Sand Bag Carries (+2)
10/8 Ski

Friday:
EMOM8
1 High Hang Sn**ch + 1 OHS

“Monroe”
3 Sn**ch 135/95
4 BMU
12 Lateral Burpees
6 Sn**ch 115/75
6 BMU
12 Lateral Burpee
9 Sn**ch 95/65
8 BMU
12 Lat Burpee
12 Sn**ch 75/55
10 BMU
12 Lateral Burpee

02/12/2026

Teams of 3 today!!
Off to the races for 24mins!
“Avengers Assemble”
AMRAP24
12/10 Cal Ski
8 Burpee over barrier
12 alt db sn**ch

Teams of 3:
Relay style where each person begins their next rd in reverse order. One partner works at a time 1:2 work/rest

How many rds can you get??

02/11/2026

The Goblet of Fire has been lit. 🕯️✨
Our next in-house competition is here: THE TRI-WIZARD CUP.
In honor of the CrossFit Open, we are bringing the magic to the box. The question is... which House will you be sorted into?

Which House will endure the trials and bring home the glory? 🏆

Only one witch or wizard will claim the title of Tri-Wizard Champion and the prize that comes with it. Do you have what it takes to put your name in the goblet?

📍 Details to follow.
⚡ Get signed up ASAP! Sign ups by check in or your sign up on the games site will get you registered

02/09/2026

Happy Monday! It’s a start of a great week of training!! If you hit Saturdays wod those hammies are still probably yelling at you!!

We are going Marvel super heroes this week and a fun announcement we will see the return of skills class this Saturday!! More info to follow but keep an eye out for sign ups!!

The open is closing in and info on how our in house comp will work with it!! It’s such an energetic time of year! How many years is it for you in the open?? Big year 16 for this old timer!!

The week ahead!!

Monday
Front Squat
3-3-3

“Thor”
10 RFT
10/8 Echo Bike Calories
8 Pull-ups
6 Deadlifts 205/145
*E2min Perform 7 Lateral Burpee

Tuesday
E3x4
3 Bench Press @ 75%
3 Broad Jumps

“Ironman”
4 RFT
18/12 Row Calories
20 Push-ups
12/10 Row Calories
10 Handstand Push-ups

Wednesday
4 Sets
1 Hang Power Clean
1 Front Squat
1 Squat Clean

“Scarlet Witch”
1-10
Box Jump Overs
Bar Muscle-ups

Thursday
3 Sets
1 Push Press
2 Push Jerks
1 Split Jerk

“Avengers Assemble”
Teams of 3 Relay
AMRAP 24
12 Alt DB Sn**ches
8 Burpee Over Barriers
12/10 Ski Erg Calories

Friday
EMOM8
2 High Hang Power Sn**ch

“The Incredible Hulk”
FT
5 Cleans 155/125
16 Toes-to-bars
40 Double Unders

4 Cleans 185/145
16 Toes-to-bars
40 Double Unders

3 Cleans 205/165
16 Toes-to-bars
40 Double Unders

2 Cleans 225/175
16 Toes-to-bars
40 Double Unders

1 Clean 245/185
16 Toes-to-bars
40 Double Unders

02/02/2026

Hope everyone had a great weekend! Parking is still a mess around the gym so plan ahead!

Sunday Sweats had great energy! Thanks for coming out good end to the weekend!!

It’s a Catherine O’Hara themed week…”KEVIN!!”

ENGN going up soon in btwb!!

Monday
Strength
4x4
3 Tempo Front Squat

“Best in Show”
10-8-6-4-2 Front Squat
20-16-12-8-4 Lateral Burpees
10-8-6-4-2 Power Clean
185/125 #
⸻
Tuesday:
Strength
4x
10 Bench Press
100’ Sandbag Carry

“BeetleJuice”
15 Wall Walks
55 Double Unders
30 HSPU
55 Double Unders
15 S2OH
155/115 #
55 Double Unders
⸻
Wednesday
Strength
3 x 10 Deadlift + 4 High Box Jump
1x max unbroken DL + High Box Jump

“Home Alone”
10 RFT
12/10 Bike Erg Calories
8 Box Jump Overs
6 Toes-to-Bar
R90 between rds
⸻

Thursday
3x
2Push Press
4 Push Jerk

“Moira”
Teams of Two
AMRAP18
32 Cal Row
24 Wall Ball
12 Burpee pull up

Friday
Strength:
4x
1 Power Sn**ch
1 Hang Power Sn**ch
1 OHS

“Schitts Creek”
AMRAP 7 min
10 Power Sn**ch 75/55 #
3 Bar Muscle-ups

01/26/2026

The week ahead!

Starting the week off in a winter storm! We are closing the 12 today as well, keep an eye out for updates on evening classes! Stay warm! Stay Safe! It’s cold!!🥶

The open is in a few weeks! Sign up to participate in-house but I’d strongly suggest signing up for the open!

It’s an opportunity to test yourself, train with purpose, and feel the energy of the community all at once.

ENGN Will be up soon

Fun week of training is on the docket!

Monday:
Back Squat
4x5 @65% 20X1 Tempo

“Sour Patch Kids”
5rds 8 Burpee-to-Targets  7 Chest-to-bar Pull-ups  6 Thrusters, 95/65 lbs  — then —  Rest 2 mins  — then —  3 rounds of:  12 Deadlifts, 185/135 lbs  12 Burpee-to-Targets  12 Pull-ups

Tuesday
“Kit Kat”
EMOM42
1: 45s Max cal Row
2: 45s max Wall Ball
3: Rest
4: 45s Max HR Push Ups
5: 45s Max Shuttle Run
6: Rest

**Score is lowest rd of each movement
**Push The pace and see what you got!

Wednesday
Max Bench Press
Max Deadlift
 **We have been working hard on these lifts! Time to throw some weight around!

“Starburst”
6rds
5 Cleans 135/95
10 Lateral Burpees
5 Bar Muscle Ups

Thursday:
3sets
3 Push Press
4 Push Jerks

**Beat last week!

“Twix”
2 sets each for time
15/12 Ski Erg Calories  12 Box Jump Overs  20 Russian Kettlebell Swings, 70/53 lbs  12 Box Jump Overs  15/12 Ski Erg Calories
R5 Between sets

**Each set capped at 5mins

Friday:
4 sets
1 Power Sn**ch
1 Hang Power Sn**ch

**Build Heavy, Be patient let the lower body do the lift and finish fast!

“Skittles”
30 OHS 75/55
20 TTB
30 Front Squat 75/55
20 TTB
20 OHS 115/75
15 TTB
20 Front Squats 115/75
15 TTB

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

Address

226 North Henry Street
Alexandria, VA
22314

Telephone

+5719701560

Website

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

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