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, March 23, 2017

Workout of the Day

Row Balls
Row 500m
40 Wall Balls (20/16)
Row 750m
30 Wall Balls
Row 1000m
20 Wall Balls
Row 1250m
10 Wall Balls
Row 1500m
5 Wall Balls

Tuesday, March 21, 2017

Workout of the Day

Laverne & Shirley
Partner WOD

With a 35 min clock:
100 Hang Cleans (135)(95)
100 Burpees
100 Box Jumps (24″)(20″)
100 Cal Row
100 KB Snatch (53)(35)
100 Squats

Monday, March 20, 2017

Workout of the Day

Muscle Beach II
100 HR Push-Ups
100 Abmat Sit-up
100 Push-Press (75/55)
100 Double Under
100 Walking Lunges

Wednesday, March 15, 2017

Workout of the Day

Skills
Practice:
– HSPU
– Ring MU
– Double U’s

Tasty
25 Min AMRAP:
100 Wall Ball
50 Pull-ups
100 Double Unders

Monday, March 13, 2017

Workout of the Day

Bench Press 8×3

Tricep Dips 4 X 10
Bullhorns/Ring Dip

RDC
7 Min AMRAP:
300m Air Bike
7 Thrusters (95/65)

Friday, March 10, 2017

Workout of the Day

17.3 Strategy & Skills

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

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