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|Click here to Schedule your Workout of the day through mindbodyonline!
WHAT IS CrossFit

The XTC Difference


CrossFit

Here at the XTC we believe in the power of high intensity training but only with proper technique and form. Not only are out trainers CrossFit certified coaches, but they begain there fitness journey as Personal and Group Trainers. All of our coaches are Certified personal trainers, corrective exercise and sport performance specialists. We pride ourselves on the integration of our personal training methodologies in our CrossFit programs. We also believe that the only true way to CrossFit is to cross train and offer many programs that other gyms have no way of integrating into thier facilities. At the XTC is actually a 14,500 SQ foot addition that also includes:X-Fight: MMA, Kickboxing, Boxing, Brazilian Jui Jitsu, Mauy Thai, and Tai Chi.X-Pole: The sexiest way to full body stength traini! X-Race: Group Running, Group Rowing, and Group Cycling on REALRYDERS! The First bikes that actually move side to side just like an outdoor bike. Functional training Classes : 45 minute classes to supplement your CrossFit Program. These classes include the MSX functional trainer, Russian Kettlebell, X-Camp or Agility, Balance, Core and Flexability.
"Crossfit is a core strength and conditioning program designed to elicit as broad and adaptational response as possible. CrossFit is not a speciialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains. They are:Cardiovasular and Respiratory EnduranceStamina, Stength, Speed, and PowerCoordination, Agility, Flexibility, Balance and AccuracyOur Program delivers diness that is, by design, broad, general and inclusive. Our speciality is not specializing. Combat, survival, many sports and life reward this kind of fitness and on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual reguardless of experience. We've used the same routine for elderly individuals with heart disease, and cage fighters one month out for televisted bouts. We scale load and intensity; we dont change the program. "Foundations-Greg Glassman Courtesy of Founder Greg Glassman, CrossFiit Journal

GETTING STARTED

Step 1

Page 1

Step 1 - Contact the Club

Every CrossFit Affiliate you find in the world has a unique style of training. Here are the XTC we make sure that you have a complete experience starting with any corrective exercise and health concerns before starting your CrossFit Program. Therefore we do not allow random drop-ins, into our CrossFit Classes. Email or set up a time with one of our Trainers to come visit the club, take a demo class and/or have a fitness orientation. This way, we know if you are ready to take classes or if there are any functional exercises we need to do to get you ready. Do not worry, we help you with those as well. Our 30 Min. Functional Classes are set- up so that we can get you into CrossFit as soon as possible. To Schedule a FItness Orientation,or Demo class please email or call:Anya MaleknasriXTC Fitness DIrector and CrossFitXTC Head Coach(703) 731 - 3672XTC_manassasgolds.com
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Step 2 - Joining CrossFitXTC

Once you have met with one of our trainers you will together come up with a plan to get you into CrossFit Classes. If they clear you you can become a member. We have an online Scheduling service through MindBody where you can schedule the classes that your trainer has deemed appropriate for you. To Schedule your Classes Online or on a SmartPhone Go to:

MindBody.com

Your MindBody account requires a user name and password and credit card at the very least. Your membership will go on AutoPay, but you can cancel it at ANY time. You have main 3 options for memberships:$65 a month: You can choose to just have the Functional Classes (If your trainer said you were not ready for full on CrossFit)$120 CrossFitXTC Membership (Unlimited CrossFit of your level and lower and you will also be allowed to take the functional classes)$150 XTC Unlimited Membership give you unlimited access to the XTC and all of its programs. This includes CrossFitXTC, X-Race, X-Pole, X-Fight, and the Functional ClassesYou can also purchase 4 and 8 session packs on Mindbody if you have already completed a fitness assessment or orientation.

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Step 3 - Scheduling your WODS

WOD? Workout of the Day. There is a lot of terms, techniques and lifts to learn before your ready to workout. Once you have set up your membership and what programs you want to train through, use your mind body account from home, work or smart phone to set up your schedule. Just remember you must go in the right order, otherwise even your MindBody Account will block your access to class. The foundations are the best way to success. The CrossFitXTC reccommends that all new clients:Start IN CrossFit Foundations, our 90 min. Introduction course to olympic and powerlifting technique. Take it as many times as necessary and use the functional classes to help you achieve cardiovascular and strength base as well.After you have sucessfully passed foundations, you can enter into our 60 min. CrossFit Bootcamp classes were you will continute to work on your lift technique, learn the gymnastic elements and work on metabolic conditioning. As a group we warm up and stretch, then we break down the workout for technique and precision. Then perform a shortened version of the WOD for instensity.After you are successfully made it through bootcamp it is your choice to move into the more typical CrossFit. CrossFit is the WOD only. Other CrossFit Classes include 60 min of Kettlebell, Olympic or Powerlifting Technique

Step 2



Step 3

SCHEDULE

Download the Full XTC schedule Here


Sept.doc


Times do not work for you? Our trainers are in house open to close. Just ask to have other times added!

COACHES

Anya "Lil Killer"


Matt Tudor


Chris Chamberlin

"Lil Killer"Anya started her career in fitness very early coaching gymnastic to children and then coaching highschool dance and sports. A graduate of George Mason Universities Exercise Science program she learned fitness is the only place she belonged. Training under superstars like Alston and Shah Alston, she learned the importance of crosstraining through kickboxing and group exercise. She was introduced to Crossfit in 2004 where she fell inlove with the intensity but continued to train to standard fitness protocol until finally getting her first CrossFit Box. A self-procclaimed paleo-junkie she loves cooking and baking food and proving that Paleo is a fanastic way of living and taste great as well!She is a Certified Level 1 Crossfit Instructor. She is also an USA Certified Olympic Sport coach and Powerlifter. And is finishing up her NASM CPT, Sport Performance and Corrective Exercise Certificates. She is a ACE certified Personal Trainer, Mad Dogg and Real Ryder certtified indoor cycling instructor. Afaa Kickboxing and can teach every format of non choreography based fitness instruction.Stats:Bench: 135Squat: 285Deadlift: 215Clean:115Snatch:1055k 28:00500m Row:1:40Fran: 4:45Helen:
Matt TudorBorn in Fountain Valley, VA, Matt Moved around a lot in the greater southern California area until he was 13. He made a journey out to Tuscon AZ where he finished High School and almost immediately joined the United States Army. He served 4 years as an Intelligence Analyst while stationed in San Antonio, TX, Monterey CA but finally ending his tour in Virginia. He became involved with martial arts at a young age but didnt take formal classes until he had joined hte military. Since being in vVirginia, he has competed in local, national as well as international tournaments in Jui Jitsu and has jumped into a cage or rather mixed martial arts fights, cepeted in Muay Thai Kickboxing matches adn trained multiple fighters/competitors to reach their own goals in jui jitsu matches and thai fights.Crossfit Level 1 CertifiedCertified Muay Thai Instructor(Sean Douglas "Fighting Tiger")Royce Gracie Blue Belt InstructorMMA Record 1-0Muay Thai Record 1-0Copa Nova Bronze MedalistStats:BenchSquatDeadliftCleanSnatchFran
Matt TudorNFPT Master TrainerNFPT Weight Training SpecialistNFPT Eundrance SpecialistNFPT Nutrition SpecialistIKC KettlebellStats:BenchSquatDeadliftCleanSnatchFran
GALLERY