Ashburn Crossfit

Ashburn CrossFit is for everyone, not just elite athletes. We are a complete fitness program that can be adapted for all fitness levels and ages.

If you’ve been thinking of giving CrossFit a try and find the super-fit, super-lean images off-putting rather than inspirational, set the images aside and come see the reality. It’s a very supportive community of real people, in a range of shapes, sizes and ages, all aiming to get stronger, faster, fitter and more powerful. CrossFit is typically done in classes with the supervision of a trainer, but we also offer one-on-one personal training. If you are curious about CrossFit, please contact us to set up a free introductory session.
Many people think CrossFit is "too hardcore" for them. This could not be further from the truth. Our program allows you to workout at your own pace, and our classes are full of average people looking to improve their health and wellness. Our program uses constant variation, meaning your workout each day will be different than the day before. This keeps the body guessing, and allows us to make sure we are hitting every area of the body. Since we preach functional movement, we are constantly teaching the best, most natural, safest positions to power through a movement. This ensures that our high intensity workout remains safe and has the lowest risk of injury possible.
Interested in learning more? Check out our website to see if our program is right for you!

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Ashburn CrossFit

If you are looking for a great resource for fitness and nutrition, check out our YouTube Channel and subscribe today!

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19.5 Strategy & Guidelines

19.5 Strategy & Guidlines

1. You have a lot more time than you think you have.
2. Break up both the Thrusters and Chest to Bar Pull-Ups early and often.
3. In the scaled workout, breakup your Jumping Pull-Ups, this will get harder than you think.
4. Cue yourself when your over halfway (its after the set of 27, the majority of the work will already be done).
5. Find a rythym, this one is long. Do whatever you need to in order to keep moving. Count down from 5 or 3, have someone cue you to keep going, but ensure you keep moving and keep breaks to a minimum.

19.5
33-27-21-15-9
Thrusters (#95/65)
Chest to Bar Pull-Ups

CrossFit for those who are ages 60 years or older. Designed to help you feel better, move better, and live a longer happier life.

Step 1: Register for your first class (don’t worry it’s FREE)
➡️ http://bit.ly/2llr6B8
.
OR if you’re ready...
.
Step 2: SIGN UP ($125 for 2 classes/week). Classes are lead by an expert trainer.
➡️ http://bit.ly/2U08Z8n

journal.crossfit.com

CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier

“Likewise, unless you are a marathoner and hope to continue those competitions post-pregnancy, the average mom (and even the above-average mom) doesn’t need to be able to run a faster 10K; she needs to know proper lifting technique as well as functional strength and power so she can appropriately accommodate her growing abdomen and avoid lower-back pain. And once the baby is born, she needs to be able to properly squat, pick up the baby, carry the baby up and down stairs, and place the baby uncountable times in and out of a stroller or a car seat. It goes without saying that baby does not stay 8 lb. 6 oz. forever.”

Great read on training during pregnancy by Dr. Hannah Dewalt.

AND in case you missed our podcast all about fitness during maternity ➡️ https://apple.co/2EJthtm

journal.crossfit.com The feats of the women who have continued CrossFit through their pregnancies are simply astonishing.

#026: Q & A Part 2

Listen ➡️ http://ow.ly/LaEC30o3NxW

Taking questions from our members and social media outlets in today’s episode. Covering topics from business attrition to double-unders.

Follow us on Social Media:
FB - http://ow.ly/sg3o30o3NxX
Insta - http://ow.ly/jCjA30o3NxY

Ashburn CrossFit
FB - http://ow.ly/dRCm30o3NxZ
Insta - @ashburncrossfit

All over the world in the CrossFit community there are winning stories about Type 2 diabetics no longer having to inject themselves with insulin.

CrossFit has also been shown to improve the quality of life in Type 1 diabetics as well. Listen to Sean’s story below. Before CrossFit Sean was taking as much as 5 units of insulin with meals. After 1 year and 4 months of CrossFit Sean is now on a very low dose of insulin (0.7-2 units).

Choose CrossFit ➡️ Change your life!

Move better. Feel better. Look better. Fight against chronic disease so that you may live a happy healthy life.

https://journal.crossfit.com/article/competing-with-diabetes-and-winning

Timeline Photos

19.4 Strategy & Guidelines

19.4 Strategy & Guidelines

1. Leave it on the floor, this one is GO!
2. Have a plan for the Bar Muscle Ups & Pull Ups.
3. Keep moving on Burpees.
4. Be prepared to breath hard!

Cap 12
3 Rounds:
10 Snatches (#95/65)
12 Bar Facing Burpees
- Rest 3 Min -
3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees

FREE class or consult ➡️ http://bit.ly/2Ilr6B8

✅ Sit down with an expert trainer
✅ Introduce the CrossFit methodology
✅ Review what you would like to accomplish
✅ Design a path to accomplish your goals

library.crossfit.com

Cancer, Carbs, and Controversy

Great read from Brittney Saline. We've spoken about this topic on the Beyond The Box Podcast. Cancerous cells feed off of glucose and glutamine. What happens when to the disease when you lower insulin levels and manage your nutrition in a way to produce and use ketones for energy?

According to the article:
In 2012, Fine conducted a small clinical trial with 10 patients with advanced, incurable cancers that remained progressive even after at least two standard treatment methods. After 28 days of consuming a ketogenic diet, all 10 patients became ketotic, some to greater to degree than others. “The patients who had the most ketosis were the ones who had either stable disease or partial remission, and the ones who generally had the least amount of ketosis were the ones who had
progressive disease,” Fine said of the trial’s findings. “We have found that ketone bodies directly inhibit cancer growth in all of the cancers that we’ve measured, and they don’t inhibit the growth of control, normal cells.”

http://library.crossfit.com/free/pdf/CFJ_2016_06_Cancer-Saline4.pdf

library.crossfit.com

Best of luck to Eric, Elizabeth, Stephanie, Lexi, and Lauren ALL of whom are getting their L1 Certification this weekend!

http://bit.ly/2Tp2kVR

I constantly felt fear. I heard this voice in my head, as if on repeat. It would say:

“You can’t do this.”

“Don’t pick up the phone.”

“You moved where to do what?”

“That class sucked.”

“I hate teaching the clean.”

The voice would go on and on…

It wasn’t until about a year later, three text messages from a friend, and a small accumulation of wins over time that would completely change my mindset.

She's 6 months into her first pregnancy and Coach Nicole (CF Level 2 Trainer) joins us out of CrossFit Rife for 30 mins.

Listen here ➡️ https://apple.co/2EJthtm

What do you do when you're expecting? Is fitness okay? What should I avoid? Do I need to stop all together?

We answer all of the questions and more.
For additional education:

"The Post Natal Completion Cure" - https://amzn.to/2NR8c4o

"Real Food for Pregnancy" - http://bit.ly/2Ul7Kh0

"Diastasis Reacti" - https://amzn.to/2EC4tTK
"Exercising Through Pregnancy" - https://amzn.to/2IVVgLy

Listen here ➡️ https://apple.co/2EJthtm

journal.crossfit.com

Building Mental Toughness

"Mental toughness should be the eleventh general physical skill"

- Rich Froning

Here's a great read John Hermiz Psychologist at Stockholm University

What do I mean by the term “mental toughness”?

I consider mental toughness to be the ability to continue according to plan in a way that is in line with your values even though negative thoughts and emotions are pulling you in another direction. Or, in layman’s terms: The ability to get present and move forward in a stressful situation.

So how can CrossFit help a person develop mental toughness?

Click to read...

journal.crossfit.com CrossFit trainer John Hermiz says to get mentally tougher, you have to stick to your plan.

19.3 Strategy & Guidelines

19.3

1. Keep a steady pace and try to keep moving through the lunges and the box step-ups. You don't have to move fast, but if you can continously move you will make up a lot of ground.

2. Break up your Strict HSPU or DB Strict Press early and often. Take short breaks.

3. Be prepared for your legs to get really tired.

4. If you make it to the bear crawl or the handstand walk that's a huge victory.

200' Overhead/Front Rack Lunge
50 DB Box Step-Ups
50 Strict HSPU/Incline/DB Strict Press
200' Handstand Walk/Bear Crawl

GOOD LUCK!

CrossFit KIDS at Ashburn CrossFit is a general physical training program. At or place kids will run, jump, learn to move well, train major lifts starting with a PVC pipe, perform pull-ups, squats, and jump roping AND SO much more!

FREE Class Sign Up
http://bit.ly/2Ilr6B8

We believe in instilling lifelong love of fitness at an early age to promote physical literacy and health into adulthood. There is something for every kid in our program to excel at!

FREE Class Sign Up
http://bit.ly/2Ilr6B8

Next podcast is a Question & Answer session.

What questions can we answer for you?

Post below 👇🏼

youtube.com

3 Ways to Perfect the Visual Cue

3 Ways to Perfect the Visual Cue

https://youtu.be/NGkNEhnwXUk

1. Verbiage (the verbal part to the visual cue)
- Eliminate all other words. Use:
"This is what you're doing" (demo fault), then say "This is what I want you to do" (demo correct movement)

2. Exaggerate the fault (make it look nasty and obvious)

3. Slow down and point to where you want your athlete to look
- Our athletes are not going to be great at identifying faulty movement. Slow your movement down, and point to where you want them to look.

1. Verbiage (the verbal part to the visual cue) - Eliminate all other words. Use: "This is what you're doing" (demo fault), then say "This is what I want you...

Huge shout out to Kelly! She is our Winter Melt Nutrition Challenge Winner! Kelly wins a FREE Entry to a Spartan Race!
Honorable Mention to Ansa and Robin! All of these ladies did an amazing job!

#nutritionchallenge #wintermelt #crossfit #ashburncrossfit #fitness #fitfam #acfgymfam #gymfam #health #nutrition #fitlife #spartanrace

The CrossFit Games

"I have been doing CrossFit for 10 years and competing for nine. I opened my own CrossFit gym in 2009 and worked as part of the CrossFit Seminar Staff for six years. I am a big supporter of the CrossFit community and enjoy helping people gain a better understanding of the CrossFit style of workouts. I know many people are unaware and do not fully understand our idea of fitness. While everyone has a right to their own unique opinions, I would like to clarify our beliefs, the way we go about training, and the way the CrossFit community defines fitness."

— Rich Froning, four-time Fittest man on Earth

Everyday is an awesome day to take back your health...some days can more FUN than others!

At ACF we celebrate not only completing a WOD(workout of the day) but the accomplishments of those we share our journey with.

If you'd like to know a little more about Crossfit, stop by our box, Ashburn Crossfit, this evening and enjoy the fun filled atmosphere💪
#acfstrong
#acffamily

19.2 Strategy and Guidelines

19.2

1. If you're capable of Toes-to-Bar push the envelope and go out a little faster than you think, the goal for you is to beat the 8-minute clock.
2. If Toes-to-Bar are not your jam, break them up early and often and take very quick breaks.
3. When the barbell starts to feel heavy, perform quick singles.
4. Relax on the Double-Unders

8-minutes to complete:
25 Toes-to-Bar
50 Double-Unders
15 Squat Cleans (#135/85)
25 Toes-to-Bar
50 Double-Unders
13 Squat Cleans (#185/115)

If completed before 8-minutes, add 4-minutes to the clock and proceed to:

25 Toes-to-Bar
50 Double-Unders
11 Squat Cleans (#225/145)

If completed under 12-minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar
50 Double-Unders
9 Squat Cleans (#275/175)

If completed under 16-minutes, add 4 minutes to the clock and proceed to:

15 Toes-to-Bar
50 Double-Unders
7 Squat Cleans (#315/205)

For the senior population looking to move and feel better. Classes are Friday’s @ 1pm click the link below, 1st class is FREE

FREE CLASS ➡️ http://bit.ly/2Ilr6B8
.
This group is intended for those
✅Around or over 60 years of age
✅Previously sedentary lifestyle
✅Desire to maintain independence and functionality with age
.
Class will run
➖Friday @ 1pm
We will be introducing our 2nd day here shortly.
.
Questions ➡️ [email protected]

Celebrating the week on Sunday ☀️

✅ 19.1
✅ 1st CrossFit Seniors (60+) class

What did you accomplish this week?

Last week we were able to visit one of the best coaches and CrossFit boxes in the business.

Listen here: https://apple.co/2T6PwCH

Here we chat with Jason Fernandez of CrossFit Rife about Coaching, the business, and all sorts things.

Thanks Fern and CrossFit Rife for hosting us. Enjoy!

Listen here: https://apple.co/2T6PwCH

19.1 Strategy & Guidelines

19.1
AMRAP 15:
19 Wall Balls
19 Cal Row

Coach's Brandon and George discuss 19.1 right after performing the workout. Suggestions:

1. Wall Balls 1-2 sets
2. Don't go out like a mad man in round 1
3. Quick transitions - don't waste time in between movements
4. Step on the gas the last 2-3 minutes

Good luck and have fun everyone!

CrossFit

Workout of the Day
Friday 190222

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

19.1 Scorecard: https://games-assets.crossfit.com/2019Open_Week1_4ROMWOD-fnhd87ehsydbegw66.pdf

crossfit.com

The Medicine-Ball Clean

The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension.”

crossfit.com “The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerat...

Beyond the Box Podcast - Episode #023:
“Scaling Heart” - The Lee Bunyea Story

The man behind the vision, Lee. Today we get to hear his story. This is a tough story that begins at 300 pounds, getting divorced, attempting to figure out single-parenting, while going through depression.

The result? These things lead Lee to creating Ashburn CrossFit, founding the “Beyond the Box” podcast, and changing hundreds of lives.

Here’s the incredible man who created the vision and the place we call Ashburn CrossFit.

Celebrating the week on Sunday ☀️

Meredith - 1st Rope Climb
Robin - 1st Banded Pull Up
Holly - 1st Pull Up
Eric - 1st Pull Up

For the senior population looking to move and feel better. We are starting these classes Friday Feb 22nd @ 1pm click the link below, 1st class is FREE

FREE CLASS ➡️ http://bit.ly/2Ilr6B8
.
This group is intended for those
✅Around or over 60 years of age
✅Previously sedentary lifestyle
✅Desire to maintain independence and functionality with age
.
Class will run
➖Friday @ 1pm
We will be introducing our 2nd day here shortly.
.
Questions ➡️ [email protected]

Long time in the making. Holly gets her first Pull Up! 💪🏽

#hwpo

Sit down with us at no cost. Here, one of our expert trainers will sit down with you and help you identify a pathway to get your fitness journey started.

Take step 1 ➡️ http://bit.ly/2Ifs2Xz

Fitness Classes for Kids

CrossFit KIDSTRONG are fitness classes for kids. We like to say we fill the gaps of fitness that youth sport or sedentary lifestyle may present! When kids are in our program they will run, jump, learn to move well, train major lifts starting with a PVC pipe, perform pull-ups, squats, and jump roping AND SO much more!

FREE Class Sign Up
http://bit.ly/2RTLvlb

We believe in instilling lifelong love of fitness at an early age to promote physical literacy and health into adulthood. There is something for every kid in our program to excel at!

FREE Class Sign Up
http://bit.ly/2RTLvlb

amazon.com

Ashburn CrossFit's Amazon Page

Need gear for the open!! We’ve made it easy for you 🙂
Amazon.com/shop/ashburncrossfit

amazon.com Shop recommended products from Ashburn CrossFit on Amazon.com. Learn more about Ashburn CrossFit's favorite products.

crossfit.com

Fructose Ingestion Acutely Elevates Blood Pressure in Healthy Young Humans

Consuming fructose led to significantly greater increases in both systolic and diastolic blood pressure than glucose or water, and both glucose and fructose led to increased heart rate (with fructose showing a larger increase that did not reach significance). Both fructose and glucose also led to a temporary increase in resting energy expenditure.

crossfit.com In this small study looking at the acute impact of fructose consumption, authored by Clive M. Brown of the University of Fribourg, Switzerland, et al., 15 healthy, normal-weight volunteers were given one of three drinks—water, 60 g of glucose in water, or 60 g of fructose in water—on three separ...

We discuss the 2019 CrossFit Open. What is it? What can you do to prepare for it? What if you have no hope of making the games? What is the ACF Open? What are intramural opens? We discuss all of this and announce our ACF Intramural Open Captains!

iTunes ➡️ https://apple.co/2GeLVfA

For years Holly’s physical exercise came from PT during her time in the Army. After being forced to exercise for years, she decided to retire...for 20 years.

http://ow.ly/GA1730ny6Dt

Over time, Holly developed something called Vertigo which is a sensation that causes loss of balance, associated particularly with looking down from a great height, or caused by disease affecting the inner ear or the vestibular nerve.

http://ow.ly/GA1730ny6Dt

Two years ago she walked into our place, Ashburn CrossFit. Here, we get to hear her story, her walk through Vertigo, her triumphs, and her questions. This is Holly, and in her words “CrossFit saved her life”.

Want your business to be the top-listed Clinic in Ashburn?

Click here to claim your Sponsored Listing.

Videos (show all)

19.5 Strategy & Guidelines
19.4 Strategy & Guidelines
19.3 Strategy & Guidelines
19.2 Strategy and Guidelines
19.1 Strategy & Guidelines
Fitness Classes for Kids
Attacking Your Weaknesses

Location

Category

Telephone

Address


43150 Broadlands Center Plaza, Suite 168
Ashburn, VA
20148

Opening Hours

Monday 17:00 - 20:00
Monday 05:00 - 13:00
Tuesday 17:00 - 20:00
Tuesday 06:00 - 13:00
Wednesday 17:00 - 20:00
Wednesday 05:00 - 13:00
Thursday 17:00 - 20:00
Thursday 06:00 - 13:00
Friday 17:00 - 18:00
Friday 05:00 - 13:00
Saturday 09:00 - 13:00
Sunday 10:00 - 12:00
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Kelly Dorfman Kelly Dorfman
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This page is dedicated to helping you live a healthier and happier life!