Bull Run CrossFit

CrossFit for the everyday athlete.

Bull Run CrossFit (owned and operated by Raise the Bar, Inc.) has been an affiliate since 2013. Since that time we have trained over 1000+ athletes in an environment that is safe, effective, and community driven. Our philosophy is rooted in developing and maintaining a long-term relationship with our clients.

To that end, we train in purity of movement to produce effective and sustainable athletic development – regardless of your age, gender, or training age. Our community, culture, and accountability are as unique as you are. You can check out our affiliate page here.

What is CrossFit?

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

Want to try us out?

Class times

Monday through Friday
4:45am | 5:45am | 11:00am,
4:00pm | 5:00pm | 7:00pm.

Bull Run CrossFit Manassas

Community

The BRCF community is welcoming, encouraging, and exceptionally supportive. Whether or not you’re new to CrossFIt or have been WODing for a while you’ll find a home at BRCF. Check us out on Facebook!

Supplements

We carry the world-class Poliquin performance line of supplements to support your performance and lifestyle in and out of the gym. Our certified sports nutrition coaches will help you get dialed-in and develop a plan to help keep you there.

Progress

CrossFit is a journey not a destination. Every lift, every squat, and every rest day is a step towards helping you reach your genetic potential. Our programming exceeds the expectations of both our competitive and recreational CrossFit athlete.

Nutrition

While we can show you the path to great gains you will plateau if you forget to incorporate a solid nutrition strategy. While Paleo is a CrossFit staple we follow the doctrine of bioindividuality which means there is no “one plan” for everyone. We’ll help you sort that out when you’re ready.

Legacy WODs

So You’ve Decided to try R3Flex or CrossFit! Now What Do You Wear?

So you’ve decided to give either the R3Flex or CrossFit thing a try- check!

Now that you have taken this important step, what athletic wear is best for each class? You will often hear about proper form and the proper ways to use equipment, but what you wear to class is truly the backbone of your workout and it is important to make sure you are properly prepared.

To begin: it is essential to wear the proper shoes for each type of workout. It’s easy to forget that the shoes you wear for running are different than the shoes you should wear for CrossFit or R3Flex. In CrossFit, it is essential to find a pair of shoes that not only fits properly, but that are durable and help you keep your balance. Have you tried the rope climb yet? You definitely want to make sure your shoes can withstand both the clean and jerk as well as WODs like the rope climb.

Many CrossFitters recommend wearing Nike Metcon 3 shoes (males and females) for their CrossFit workouts due to the heel rise and stability of the shoe.  R3Flex requires a little more movement in the shoe, and others recommend a shoe similar to the Reebok ReelFlex Train. Most importantly- the shoes many recommend may not be the same shoes that fit you the best. Make sure to try your shoes on to ensure comfort, breathability, and fit.

Not only is it essential to ensure your feet are properly prepped, but it is also important to make sure comfortable for your workouts! The Jeneral recommends Lululemon for R3Flex classes (guys- this means you, too!) Not only are their clothes durable, but they are comfortable to workout in and they keep you covered during your workouts.

CrossFit classes require more movement in shirts, while many people prefer to wear pants or shorts with more stability. There is nothing worse than feeling like your too-tight shirt is slowing down your snatch! There are many brands which will help provide the proper comfort level for CrossFit. As with shoes, it is essential to try everything on and move around in it prior to giving it a spin in class.

As with many things, make sure to ask fellow athletes in class what they prefer to wear. Oftentimes we have to give a few options a try to figure out what works for us. What are you waiting for? See you in class!

Thursday, April, 6, 2017

Workout of the Day

Bench Press 8×3

Tricep Dips 8×8
superset with bench

Jeremy
21-15-9 reps for time of:
• Overhead Squats (95/65)
• Burpees

Wednesday, April 5, 2017

Workout of the Day

Pearl Necklace 2
“For time:

Row, 400 m
50 Double Unders
Row, 600 m
75 Double Unders
Row, 800 m
100 Double Unders
Row, 1000 m
125 Double Unders
Row, 1200 m
150 Double Unders

Tuesday, April 4, 2017

Workout of the Day

Back Squat 6×5

Chin-up 6×5

Front Squat 6×5

My Trike
Partner effort for 7k meters on bike.
Must remain seated the entire time.

Monday, April 3, 2017

Workout of the Day

Queequeg
Partner WOD

(50) Burpee Box Jump Overs
Static Handstand

(40) Chest to Bar Pull-up
Overhead hold (135/95)

(30) KB Swings (62/44)
Barbell Hang hold (155/115)

(20) Push Press (155/115)
Barbell Clean Hold (155 /115)

Friday, March 31, 2017

Workout of the Day

The Chuck
30 Min AMRAP

45 Deadlift (75/55)
45 Box Jump (24)
45 Kettlebell Swings (53/35)
45 Sit-Ups
45 HR Push-Up
45 Thruster (75/55)
45 Calorie Row
45 Wall Ball 11’/10′ (20/16)
45 Bar Facing Burpee
45 Push Press (75/55)

Thursday, March 30, 2017

Workout of the Day

Bench Press 6×8

Slamball 6×12
superset with bench

Tricep Dips 5×12
Ring Dip

Rusty Nail
For time:
Row 500m
10 Burpees
Row 500m
20 Burpees
Row 500m
30 Burpees”

Wednesday, March 29, 2017

Workout of the Day

Back Squat 5×8

Walking Lunges 4×30
(alternating) – unweighted

Make It Rain
21-15-9
Toes to bar
Box Jump
HR Push-Up

Monday, March 27, 2017

Workout of the Day

Euro Training
150 Double Unders
100 Abmat Sit-ups
100 Double Unders
50 Knees to Elbow
100 Double Unders
100 Abmat Sit-ups
150 Double Unders
Row 1000m

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