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

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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