CrossFit Allectus is Alexandria's newest CrossFit Gym
Crossfit Allectus provides the best Crossfit experience in Alexandria. Focusing on form and proper technique first, we provide a safe platform for any level of fitness. Each class is coached by a experienced and caring instructor, allowing all ages and fitness levels to come share in the fun, exciting and kick butt workouts. We offer personal training, group training, and open gym times. Send us a message to get more information.
Rise and Shine! Happy Monday! 🤗 #seeyouatthegym #bettereveryday
✴ Time under tension
✴ Recruits more muscle fibers to engage during the lift
✴ Building more strength
#cfa #conjugate #tempo
You made it through Christmas🎄🎄 now you've almost made it through that weird in between week🎉🎉! Stay strong and sleep in on New Years day, we will be 😴😴
#no515am #butgetyourbuttstoanotherclasstime #cfa
Merry Christmas to all of our Friends and Family! We hope you have a great holiday. Thank you for all the support and hard work. Here's to working harder and smashing more goals in the new year. AND DONT FORGET EAT THE FOOD, ONE DAY, ONE OR TWO OR THREE HOLIDAY FAMILY DINNER'S WILL NOT HINDER YOUR GOALS ONE BIT ENJOY THE TIME WITH FAMILY AND FRIENDS!
🎄🎄Happy 12 Days of Christmas today! Thanks to everyone who came today and stuck around for our Christmas potluck!
⭐⭐⭐ Holiday Class Schedule ⭐⭐⭐
Monday 12/23~ As scheduled
Tuesday 12/24~ 5:15 & 12:15
Wed. 12/25~ No classes
Thur. 12/26- 9-10am open gym
Fri. 12/27- normal schedule
🍬 Have a Happy Holiday🍬
Come in and get your wod on today! We have no lines and no crowds and regular classes are on! Way better than Black Friday shopping 🛍 😋💪🏼 #whoneedsshopping #idratherworkout
🦃Happy Thanksgiving🦃 from all of us at CFA! 💪🏻 We’re extra thankful for all of our members and for this awesome crew who showed up for a burner this morning! We hope have a great day with family and friends!
Who wants to get in a quick workout Thursday before eating all that turkey? 🙋🏼♀️ Come join us Thanksgiving morning for a Turkey day Wod at 9am! Drop-ins are welcome! 🦃💪🏼
CrossFit Allectus's cover photo
What a difference five years makes! Thanks to all for celebrating with us and for your support over the years! We wouldn’t be who we are without you! 🥳💪🏼
Thunderdome, #CFA1.0 a 17'x30' shop. Humble beginnings. We started out with only meeting a few times a week. Training only a few members. #year1 #throwbackthursday
More pics to come. #CFAStrong #crossfit #community #thankful
Happy Birthday to us!! 🥳🥳🥳
Come celebrate CFA’s 5th Bday! Can you believe it!? We’ve loved helping people get healthier and stronger! And we love our members and want to celebrate! 🎉 Oh - and It’s Italian Night 🍝 😋 Hope to see you at our last Friday Night Lights! All are welcome!!
And that’s a wrap! 20.3 ✅ #welovetheopen #fridaynightlights #handstandpushups
We’re comin’ for ya @thedavecastro ! Throw in some banded deadlifts even - we’re ready for anything @crossfitallectus ! 💪🏼 #theopen #crossfitopen #conjugatestrong
Open Workout 20.1 has been announced! More details tomorrow night! See ya at FRIDAY NIGHT LIGHTS! First heat starts at 5pm! 🎇🎆
💥Friday Night Lights 💥
Join us this Friday, Oct 11! Mexican Food theme - bring a dish to share 🌮 🌯 and BYOB 🍻.
First heat @ 5pm!
Drop-ins are always welcome! Sign up for your heats on Zen or shoot us a message.
See you all Friday 💪🏽 💃
Why did we do those crazy clean stance sumo deadlifts today you ask!? Read on 😋💪🏽.
Posted @withrepost • @mastrength Do you struggle staying upright in your first pull? Does your back round during your #deadlifts? If so, tag a #Weightlifting or #powerlifting friend because it could be due to weak glutes. If your #glutes are not active from the start, then they cannot pull posteriorly on the pelvis to keep your body upright.
The #sumodeadlift is an excellent accessory movement to work on the glutes because the torso is less taxed due to its more upright position. This means you have to rely more on your glutes instead of your back to maintain position. To do this style of #sumo #deadlift, just follow these steps:
1️⃣ Take a stance you use for #cleanandjerk and simply grab the bar inside the legs to setup a sumo position.
2️⃣ Use your glutes to push the knees out in line with the feet, push your chest out and stretch tall to create tension in the pec, and lift your head up to support the upper back.
3️⃣ Maintain this tension while pushing off the ball of the foot. Your hip and shoulder position should move vertically and rise together.
4️⃣ Above the knee, keep pushing on the ball of the foot until the lockout, and push the chest out even more to keep it pointing forward.
🅱️ It's possible to go heavy on this movement, so in order to focus on your muscle activation and posture, check out our blue strength straps, the preferred strap for heavy lifts by Chinese #Weightlifting teams, at the Ma Strength store.
We will start online training soon. So if you want to learn about #chineseweightlifting methods and receive updates in your inbox, sign up for #mastrength newsletter at:
Music credit: "Too Easy" - Oomiee
Happy Birthday Dick! 🎂 He’s 74 years young and still coming to CrossFit and keeping up with all the young bucks! 💪🏽 His wife even made muffins to share with class today! 🎉🎁 #crossfitbirthday #fitfam #nevertooold
So very proud of our badass athletes this weekend! Everyone worked hard and gave it their all!
@dakota.games put on a great show and a timely event!
@sjjohnston11 @heidsmu33 @kwitt177 @andreasentroy @jared_ziesmer
Our ladies took 1st in their division and troy took 3rd!
#cfa #hwpo #conjugate #litfam #fitfam #bodiesbyjared #localcompsarefun
Congratulations to our athletes today, @jared_ziesmer @andreasentroy @sjjohnston11 @heidsmu33 @kwitt177 (girls still have 1 more WOD to do, so tune in!) You all kicked serious butt! Thanks to all of our fan club too! ❤🔥❤ Way to work hard 💪💪❤
@dakota.games is putting on a great competition!
#hwpo #cfa #conjugate #litfam #fitfam
Good Luck this weekend Jared Ziesmer Troy Andreasen Katie Witt Sarah Johnston and Heidi Cullen at the Dakota Games! You guys will do awesome!! 💪💪
Watch our athletes compete with the livestream link below:
youtube.com 2019 Crossfit Dakota Games - A three day Crossfit competition for individuals and teams
Come out and cheer on our athletes competing at the Dakota Games this weekend or take part in the Matt Kjelland 5K run! We will see you for our free class next Saturday - 9/28! 💪🏽
🔊 ATTENTION YOUNG ATHLETES 🔊
New session starts on Monday! 4 days from 3:30-4:30! We’ve been seeing awesome results with our young athletes and spots are filling fast! Shoot us a message if you’re interested in joining this session - we’d love to have you 💪🏽
It's more fun fitnessing with friends, isn't it? Let's hear why! How do your workout buddies make your fitness more fun? 💪
Motivation Monday, no matter if your 1 year from your goal or 1 month from your goal. You have to love the process to get the result. The feeling you get when you reach that goal comes from how disciplined you were during the process.
Thanks for joining us for Anna’s Baby Shower WOD today! 👶🏼💪🏽 #37weeks #mamatobe #stillgoingstrong #strongasamother #crossfitbaby @annagpetro
Hope you are all gettin’ your stretch on today! Whose ready to see what coach has in store for you tomorrow!? 🤷🏼♀️💪🏽😆 #bodiesbyjared #allectusstrong #fridayfun #dontworry #behappy
Today, we sent our summer college kids off with a grinder! We’ll miss you, kiddos!!! Thanks for a GREAT summer showing us all up with your endless energy and insane ability to bounce back after a night out. 😂 Cheers to a great year at school!
Don’t forget to Accessorize! 💪🏽
✴️the most common error made by individuals trying to get stronger is to go All Out in the main movement and totally neglect the accessory work
✴️Don’t be that person!
✴️The main strength is important, yes - but the accessory work is equally, if not MORE important
✴️ If you’re not constantly attacking your accessory work and aiming to improve on a daily basis, you will never reach your ultimate strength potential! 🙌🏼#conjugatestrength #accessorywork #strongereveryday #fitfam #litfam
Another successful Max Effort Back Squat day at CFA! We saw lots of PRs!! 🙌🏼 Shout yourself (or your fellow athlete) out if you got one today! Don’t be shy! 💪🏽🍑 #squatsallday #allectusstrong #conjugate
Here's some photos of some of our members, drop-ins and coaches last weekend at the ELC Games! Thanks Hailey Anne Photography for capturing these! 👏👏👏
Adam Love Troy Andreasen Tracy Beyer
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