Tank Tops, T-Shirts, 1/4 Zips, and a NEW SITE!

SWAG is upon us and even more importantly we have a NEW SITE ready to rock and roll. Sadly our old web page was compromised and hacked, so we're starting fresh with a new look and new domain (our old domain will reroute shortly!).

Thanks to some awesome ideas on facebook from some of our members and coaches, we have 3 new styles of apparel to order! Tanks, t-shirts, and 1/4 zip sweatshirts to roll us into fall. All orders and payment will be collected online. We will leave the order forms open for 1 week and items will be in 2 weeks after that and available to pick up at the gym. Each item needs to be ordered per unique link, so if you wanted a tank and a sweatshirt, you'll have to fill out each form separately. 

Order AWAY! Click on the item name below to reach the order form!


Tank Top

1/4 Zip Sweatshirt


September Foundations Classes

handstand baby You don't need to be "in shape" to start CrossFit, but learning the movements we use in our daily workouts will help.  If you have CrossFit experience and are familiar with the fundamental movements and barbell work, we usually can put you right into the regular groups after a short assessment with one of our coaches.

For people that are brand new to CrossFit, we like them to start by attending our Foundations Program.  New Members may choose to go on Saturdays or weeknights - Saturday sessions are two hours and weeknight sessions are one hour.

Our Foundations program is broken down into 4 Lessons:

Lesson 1: Squatting

Lesson 2: Gymnastics

Lesson 3: Barbells from the Ground Up

Lesson 4: Barbells from the Shoulder to Overhead

Each Lesson gives the Member intensive instruction and ample opportunity to learn the movements, ask questions and receive feedback from our Coaches.  We take pride in being thorough and breaking everything down with simple instructions and demonstrations of the movements throughout each Lesson.

The following is the schedule for our next Foundations program-

Saturday Classes:

Sept. 3, 11:00 am to 1:00 p.m.:  Lessons 1 and 2.

Sept. 10, 11:00 am to 1:00 pm:  Lessons 3 and 4.

Weeknight Classes:

Monday, Sept. 5, 7:00-8:00 pm: Lesson 1.

Wednesday, Sept. 7, 7:00-8:00 pm: Lesson 2.

Monday, Sept. 12, 7:00-8:00 pm: Lesson 3.

Wednesday, Sept. 14, 7:00-8:00 pm: Lesson 4.

For more details, or to sign up, click the Contact Us button on the website, fill out the form and don't forget to ask about our "September Special"!

Members:  if you haven't given your Gift of Fitness - now is the time.


The Week Ahead

NoVa Open at MVCF 3rd Annual NoVa Open-

Mount Vernon CrossFit is proud to be hosting the USA Powerlifting 3rd Annual NoVa Open on Saturday, August 13.  Accordingly, the gym will be closed after the 0915 WOD on Friday so that we can get everything set up.  The meet will last all day on Saturday, and all of our members will be granted Free Admission.  I expect that we will have the gym set back up and in shape for Open Gym on Sunday.

Hellos and Goodbyes-

If you made it here on Friday afternoon or Saturday morning this past week, you got to see Magnus Nirell, our long time member and resident fire-breather in his first foray into coaching at the gym.  I already have received a lot of good feedback from the members and I know that Magnus is a great addition to our Coaching Team.

Also, I'd like to welcome my friend Matvei Sigalov as a new member and Coach to our Team.  Mat has several years experience coaching CrossFit, and we are excited to have him join us.  In addition to being a great Coach, Mat is also a violinist, guitarist and composer!

Unfortunately, Coach Ali will be leaving us at the end of this week due to schedule conflicts with her duties at the hospital.  We wish her will in her future endeavors and thank her for being part of our community here for the past couple years.


As you know, for the past couple of weeks we have been posting a new daily warm-up in addition to the strength/skill work and conditioning workouts to SugarWOD.  The warm-ups are designed to prep you for the work we are doing that day.  However, please feel free to continue working on the skills that you'd like to improve such as pull-ups, double-unders, handstands, etc., if you have additional time before or after your WOD.

See y'all at the gym!

Next Session of Foundations Begins Soon!

training eat right If you are interested in getting your fitness program started, the next session of our Foundations Program will begin on Saturday July 30th at 11:00 a.m. for Lessons 1 & 2.

Weeknight Sessions will begin Monday, August 1st at 7:00 p.m. for Lesson 1, and Lesson 2 will be on Wednesday, August 3rd at 7:00 p.m.

Lessons 3 & 4 will follow on the next Saturday, and Monday and Wednesday, respectively.

Contact the gym: info@mtvernoncrossfit.com or call 703-780-0003.

Members - if you haven't given your Gift of Fitness yet, now is the time!  Ask a Coach if you haven't received yours.


Holiday Hours - July 4th

'merica Just a quick reminder about our hours this Monday:

We will only have WODS at 0800 and 0900.

Coach Ali will have Bootycamp at 1000.

After that - go out in the world, enjoy the day and celebrate our Independence!

PS: but don't party too hard because PR Monday will be celebrated on Tuesday.

Reminder: Special Weekend Hours

Lady Lifting Hey guys-

Just a reminder that on Saturday, June 25th, Deirdre, Dan L, Magnus, Julie, Dan C. and Ali will all be competing at the Team SuperFit competition at Lorton CrossFit: 7402 Lockport Drive, Lorton, Virginia -- about a 10 minute drive from our gym.

Because this is an all day event, we will only have one WOD on Saturday at 0800 so that I can scoot down there to help coach our members at the competition.

You are all encouraged to come to the event to support everyone and watch the competition.  It is supposed to be massive with 300 competitors signed up, so you know the competition will be FIERCE!  Spectator fee is $10, and kids 16 and under are free.

Since we will only have that one WOD time Saturday, the first hour of Sunday's Open Gym (1200-1300) will be dedicated to a make-up for Saturday's WOD.  We wills till have regular Open Gym time from 1300-1400.



Coming soon!

Hey guys! 

We've had some really positive feedback on the WODs for the past couple weeks - and that is great, especially since you all know they have been getting harder and harder. All of the coaches are super proud of the hard work you've been putting in. Lots of you don't bat an eye when we "suggest" that you use the Rx weight on workouts these days, and several of you have mastered double-unders, Toes to Bar and even Pull-Ups recently - which is awesome! In case you didn't know, one of our members recently took and passed the CrossFit Level 1 Trainer Course - congrats Magnus! 

Due to popular request, we will start having Skills Clinics on a few Sundays per month - beginning in a couple weeks. Just like we did with our Kipping Clinic and KB Clinic, each class will focus on something different and I will post what those are in SugarWOD, as well as on the website/FB page so you will have advance notice of the upcoming lessons. The first lesson will be on Sunday, June 26th. 

Also, in case you didn't know, several members (Magnus, Julie and Dan C) along with most of our coaches (Ali, D and Dan L) will be competing at SuperFit in Lorton on Saturday, June 25th. I want to encourage ALL MVCF members to attend that event and support our Teams in the competition. In addition to doing all of our workouts each week, these folks are also doing extra skill work, some special WODs I've developed for them, and are generally training hard and kicking ass! Since more than half of our coaches will be competing, I'll be a little short handed (especially since I need to coach them!), so we will have one workout that Saturday morning at 0800. We will compensate for that by having extra WOD times available on Sunday the 26th. 

Finally - new WID times! I know we've discussed this a bit, but now we're serious. In July, as a test, we will roll out some new WOD times. I still haven't decided exactly which new times we'll have, but I'll make that decision shortly - your continued feedback is encouraged!


WOD for Monday, June 6:

Squat 5x3@80%

3 min rest between sets

"Mini Chipper" for time:

60 Box Jumps 24/20"

50 Burpees

40 Wallball 20/14#

30 Slams 30/20#

20 L Pullups

10 Strict HSPU

Memorial Day Schedule 


On Monday our schedule will be as follows:

0800 - WOD

0900 - WOD

1000 - Coach Ali's Bootycamp

1100 - Open Gym

WOD for Monday, May 30:

Deadlift 4x4@80%

3-4 minutes rest between sets. 

15 Min AMRAP:

70m carry 45/25#

5 DL 205/145

25 Double Unders

Memorial Day Weekend Reminders

Murph WOD Our schedule for the 3 Day Weekend is as follows:

Saturday we will have two WOD times:  1000 and 1200.

After the 1200 WOD we will have a BBQ.  Friends and family are welcome!

Sunday we will have Open Gym from 1200-1400.

Monday we will have have WODs at 0800, 0900, Ali's Bootycamp will be at 1000, and we will have open gym at 1100.

The WOD for Saturday will be "Murph".

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Lt. Michael P. Murphy is a posthumous recipient of the Medal of Honor - the official Citation follows:

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Rest Day Reminders

Just a reminder that Thursday, May 12th, we will only be open for Ali's Bootycamp at 0600 and make-up WODs at 0800 and 0915. After that we will be closed for construction - no afternoon WODs.  At this point we think that we will be open for all scheduled WODs on Friday, but please keep an eye on the website and Facebook page just in case we have need to have some closures on Friday. 

Thanks in advance for your understanding!  


Next 2 Weeks of WODs

monday-suck-less The next 2 weeks of WODs have been programmed by Ali and D!

Be sure to let us know what you think of the workouts by posting to comments.



Construction will begin on Thursday immediately following the 0915 WOD.  We will be patching some areas in the floor on the south side of the gym.  The gym will be closed for the remainder of the day on Thursday -- so we will not have 1700 or 1800 WODs.   We expect to be open again for all WODs on Friday, but keep an eye here and on our FB page just to be sure.

Construction News

dust Once again, thank you Jim for allowing us to use this picture of you (and happy birthday!).

On Thursday, May 12, we will be open for Ali's Bootycamp at 0600, and 2 WODs at 0800 and 0915.  After that we will be closing for the rest of the day for construction to repair some spots in the floor on the south side of the gym.  Provided all goes well, we should be able to re-open for all WODs on Friday, May 13.  We will cordon-off the areas where we are pouring new concrete for the weekend - but the gym should be back to normal by Monday morning.

Thank you in advance for your understanding and patience!

Young Athlete Program Summer 2016

  Peyton Front Squat


For the 4th year in a row, we will be running our Young Athlete Program this summer.  This is a 6 week program that will focus on building speed, power, strength, agility, explosiveness, and cardio-respiratory endurance for young athletes (12 to 17 years old) who are interested in getting a jump-start on the Fall sport season.  It will be run 2 times per week on Mondays and Wednesdays starting July 11th and continuing through August 17th.  The times are TBD but very likely will be 2:00-3:00 p.m., and/or 3:00-4:00 p.m.

We've had a lot of success with this program.  Some recent 8th grade graduates of the program made their varsity sports teams during their Freshman seasons!  Children of Members and Non-Members are all welcome to attend.  Cost is $150 per student.

Let Ali and Sean know if you are interested in signing up your kids.

PR Monday; Getting Ready for Summer; Memorial WOD

Piglet Pooh Deadlift Day EM DL 142.5

You know we're at the end of another great cycle when we see so many asterisks by people's names on the white board.  Over the past 4 weeks we have tested 1RM on the Press, Back Squat, Front Squat, we also tested the 5k run and on Monday we will be testing the Deadlift!


WOD for Monday, April 11:

Deadlift: 2@75%, 1@87%, 1@93%, 1@98%, 1@103%, 1@108%

For time 21-15-9

DL 185/135

KBS 53/35

Abmat Sit-ups


Bikini season is coming - Sexier by Summer?

Here are the rules:

1) People who enter must have their before/after pic taken by one of the trainers, and the pic must be taken at the gym so that we know it is recent. We will pick a spot so that everyone is in front of the same thing -- usually this is done in the HC-accessible shower room.

2) The contest will last 2 months and run from the week of April 10th and end the week of June 10th. If the after pics are not taken by one of us by Friday, June 10th then you are out of the contest.

3.) The winner will be judged on the pictures only, looking at the greatest amount of physical change only. It will not be total weight loss (to keep it fair for people who are not trying to lose weight) or body fat percentage because we are not taking it.

4.) I am in the contest, so I cannot judge the pics. We will decide on a fair/unbiased pair or trio of judges.

5.) You have to be a current member to get in the challenge, that includes boot campers.


1st place: 2 FREE MONTHS!!!!!

2nd place: 1 MONTH FREE!!!!

3rd place: FREE “BAG OF SWAG”

If you think that coming to the gym is all that you need to do, you're mistaken.  As they saying goes, "abs are made in the kitchen".  Thus, you will need to commit to making some solid changes in nutritional choices and portion sizes.  My recommendation is to follow a proven method - the Whole 30.  It's not easy, but it does work.

Whole 30

If that looks too daunting, we can work on new macros for you.


32 Hokies

This Saturday, April 16th, marks the 9th anniversary of the shooting on campus at Virginia Tech.  Jesse Hilmandolar who owns CrossFit Blacksburg created a WOD to memorialize the people 32 people lost (and 17 more injured) on that day.  We will be performing that WOD in remembrance of the students who were killed that day here at the gym.  Please come to the gym and do this workout with us - friends and family are welcome.  The WOD can be scaled to all levels of ability.  The Rx version is as follows:

"32 Hokies"  7 rounds for time of:

4 Squat Clean & Jerks 135/93# 16 Deadlifts 135/93# 32 Double Unders

The Open is Over - Now What?

Piglet Pooh Deadlift Day So, the 2016 CrossFit Games Open is finally over. All of the Coaches at Mount Vernon CrossFit are proud of the effort (and output) by all of you. Many of you probably pleasantly yourselves by how you are able to push through some of those grueling workouts. Some of you might even be inspired to... well, continue learning about your abilities, pushing the envelope, and going to some competitions!

A few of our members have already committed to competing in a few local comps this year, and if any of you would like to continue training for other competitions, I have a Competitor Training Program that I'm rolling out on April 4th. It contains the following elements: skill, capacity, strength and conditioning. As you can probably imagine, there is a significant amount of work involved if you want to do all of it (it will likely take most people 90+ minutes to complete all elements in each session). But, getting better at things takes time and hard work! There are all types of competitions from Masters, Festivus (generally for scaled/non elite level athletes), Team events, and high skill/elite level events that are within a few hours drive of here throughout the year. If you're interested, let me know. A sample day of the program looks like the following:

Skill:  4x50 Unbroken Double Unders

Capacity:  7 Min AMRAP: 20 WB, 10 T2B

Strength:  Work to heavy C&J Triple; 4x2 @80% of Heaviest Triple

Conditioning:  3RFT: 400M run, 10 C&J 135/93, 15 C2B Pullups

This will be a 3x/week program.  It will be significantly different than the regular WODs - I recommend it for people who can do the vast majority of our gym's WODs as Rx'd, but all are welcome to try it since some competitions out there are geared to athletes who do not usually Rx WODs.  I plan to release the workouts on M-W-F, but it would likely be best if they are actually done on T-Th-Sun since those days have less regular gym traffic.  Again, this will be geared more towards CF competition prep, with lots of skills involved.  The program will cost $30/month, with a 3 month commitment needed -- and of course, I would love for you to enter and compete in an event!


WOD for Wednesday, March 30:

Deadlift 2@80%, 2@85%, 3x1@90%

5 RFT:

7 DL 225/155

10 WB 20/14

Compare to August 5, 2015.

New Schedule & The Open

monday-suck-less NEW WOD TIMES:

Starting on Monday, February 29, our Monday-Tuesday-Wednesday-Thursday 0900 WODs will be moving to 0915. This should help accommodate a lot of parents who have school-age kids and have later drop-off times, thus were unable to make the 0900 time, or were constantly rushing to get here and still arriving late.  We want everyone to have adequate time to warm-up and work on their skills prior to WODs, and this shift in the schedule is easy, doesn't disrupt other WOD times, and should make life easier for everyone.


The Open:

For the next 4 weeks (16.2, 16.3, 16.4 and 16.5) we will be doing the Open WOD Announcements on Friday nights at 1830, not 1930.  Directly after that, one or more of our coaches will be performing the WOD.  Everyone is encouraged to attend, and like we did that past Friday we will have some beverages and snacks for spectators (feel free to bring your own favorites!).


The Open, Part Deux: I know a few people got frustrated with the way we had to run workouts on Saturday.  I apologize for that.  We had no way of knowing in advance what the WOD would be, or that due to the set-up of the workout, how limited space would be for everyone.  We did figure out how to cycle many more people through the WOD after a couple heats.  I'm hoping that 16.2-16.5 won't be as frustrating for you guys - especially for those of you who didn't "sign up" for the Open, and just want to get a workout done on Saturday.

That's it for now - see y'all at the gym!



February is Here!

B-Fit Bootie Camp Coach Ali's B-Fit BootyCamp:

In one week, Coach Ali's B-Fit BootyCamp will begin.  You will have choices of times to attend.  Prices listed are for the ENTIRE CAMP, not per session.  This will be an amazing Camp (and a bargain) and you will love working with Coach Ali!


Special Sessions:

Also, this week, we will have a couple special sessions on Tuesday and Thursday night, replacing Barbell Club.

On Tuesday night at 1900 we will have intensive instruction on the Clean.  We will break down the lift for you into its relevant "3 pulls" and build it back up for you.

On Thursday night at 1900 we will have a Kipping Clinic.  Several people now have 2-3 strict pull-ups and their shoulders have developed the strength to handle kipping.  We will also go over the Kip as used on Hand Stand Pushups and Ring Dips.

Several of our coaches will be on hand for these sessions - and best of all it is FREE and all members are welcome!


The CrossFit Games "Open"

Every year since 2007, CrossFit HQ has organized an event called The CrossFit Games.  It started as a backyard BBQ at Dave Castro's family ranch in Aromas California, and everyone was invited (we were a very small community back then!) to come and workout together.  Less than 100 people showed up.  Fast forward several years and over 270,000 people signed up in 2015  for the first in the series of events that leads them to qualify for The Reebok CrossFit Games - where the winners compete for the title "Fittest on Earth" (not to mention a 1st Place prize of $275,000 for the top male and female finishers).  That first event is called The Open and it begins at the end of February.  We will be doing all of The Open workouts at our gym on Saturdays.  I encourage everyone to sign up for The Open - it is a lot of fun, and a great way to build our community.  The workouts are tough, but you will learn a lot about yourself while you do them, and while you watch and cheer for others doing them.  For more information follow this link:



WOD for Monday, Feb 1:

Push Press 5x3 - Ascending Weight each set.

2-3 minutes rest between sets.  Record loads for all sets.

For time:

100 KBS 53/35

25 Thrusters 115/83

100 KBS 53/35

Announcements and Rest Day Reminders - Jan 14

kid rest day Thursdays are our regular rest/make up day at the gym.  If you hit all the workouts this week, take Thursday off.  If you missed one, come in to make it up during the following times:  0900, 1600 or 1700.



Our Thursday CrossFit Kids class is on for 1600!



The first session of our new Teen program started last Friday at 1530, and we will be having it again this Friday with Coach Ali!


New Class Schedule?

Our afternoon classes have been pretty busy lately.  It could be due to a few things, but if it stays as busy as it has been for the past couple of weeks, we are considering modifying the schedule to expand and offer more classes for you.  The proposed changes for the afternoon WODs would look like this:

Monday:  1530, 1630, 1730, 1830, 1930 (Foundations)

Tuesday:  1530, 1630, 1730, 1830, 1930 (Barbell Club)

Wednesday:  1530, 1630, 1730, 1830, 1930 (Foundations)

Thursday:  1600 (Kids), 1700, 1800, 1900 (Barbell Club)

Friday:  1530 (Teens), 1630, 1730, 1830

Any changes in the schedule will be announced well in advance, and likely will not occur until February.


Boot Camp with Coach Ali

6 weeks, 2 classes per week.

Proposed times:  Mon & Wed at 0700, and Mon & Fri at 1030.

Functional movements with fast paced cardio designed to increase endurance, strength, stability, and balance; build lean muscle mass, shed body fat and increase general fitness.  No heavy lifting programmed.

Members = $90

Non-Members = $200


New Year, New Programs!

Monday Cat Meme It's a new year, and we're rolling out some new programs!



For people that are brand new to CrossFit, we like them to start by attending our Foundations Program. The Foundations Program runs in 2 week cycles. Members may choose to go weeknights or Saturdays. The 4 separate Lessons go through almost all of the exercises that we commonly do in our workouts at the gym.  Coaches will break down complex movements into easy to follow progressions, and drill the progressions to make lasting impressions on our new members so that terminology and movements will become second nature for everyone.  On the first whole week of the month Lesson 1 is taught on Monday at 1900, Lesson 2 is taught on Wednesday at 1900, and Lessons 1 & 2 are taught on Saturday at 1100 (weeknight sessions last 1 hour, and Saturday sessions last 2 hours).  On the second week of the month, Lesson 3 is taught on Monday, Lesson 4 is taught on Wednesday, and Lessons 3 & 4 are taught on Saturday. The cycle repeats for the third and fourth weeks of the month.

A new session of Foundations begins Monday night for Lesson 1, with Lesson 2 on Wednesday night, and Saturday, January 9 will be the combo class of Lessons 1 and 2.



Starting Sunday, January 10, we will have Open Gym time from 1200-1400. This will not be organized WOD time.  It will be a time for you to come in to the gym and work on skills or lifts.  Coaches will be present for Open Gym to help guide you, correct your form, etc., but again this is not for scheduled/programmed workouts.  If this becomes a popular addition to the schedule, it may be expanded.


TEENS: Hey parents, several of you have asked for a program just for your Teens -- well, you wanted it, so you got it!  We will have a Teens only class on Fridays from 1530-1630.  Athletes aged 12-17 are welcome.


BOOT CAMP with Coach Ali:

We are still trying to determine what days and times the program will be offered.  For now, we do know that it will be starting  in February and it will run for 6 weeks on either Monday and Wednesday at 0700, or Monday and Friday at 1030, depending on the responses we receive.  The program will feature:

-Functional movements
-Fast paced cardio designed to increase endurance, strength, stability, and balance
-Build lean muscle mass, shed body fat
-Increase general fitness
-No heavy lifting programmed

We will make more announcements about this program in the very near future.


WOD for Monday, January 4, 2016:

Front Squat 5x3 @ 75%

5 RFT:

25 KBS 53/35

20 Goblet Squat

10 Goblet Lunges L/R

Partner WOD Saturday!

   boom - back by popular demand, we have a partner WOD!

WOD for Saturday, January 2:

15 min warm up Snatch and Thruster.

Team WOD - For time:

A: 20 Thrusters 95/63

B: 20 Pull-ups

B: Thrusters 95/63

A: 20 Pull-ups

A: 15 Snatches 95/63

B: 15 Toes to Bar

B: 15 Snatches 95/63

A: 15 Toes to Bar