Adaptation Athletics

Adaptation Athletics


We are so 🙏 grateful to work with so many local gyms and fitness studios in the DMV, Northern Virginia, and Baltimore areas. Here are just a few we want to give a shoutout to for Small Business Saturday (we wish we could list them all!).

Adaptation Athletics
PR Star Fitness (formerly .dmv)
Tysons Playground

Hey y'all! Sent an email & a fb message; hoping to hear from ya soon. Cheers & happy Friday Eve!
Thanks to the team at CrossFit Adaptation for all their work on the WOD this year!!!
Dr. Perez-Duran will be at CrossFit Adaptation on Monday, June 17 providing complimentary Active Release Techniques treatments!
Howdy, when will the google sheet be up for Murph? I checked the website, but the link is not working.

Thank you, Next :*
Have these Reebok CrossFit Transition Dark Stealth (lifters) that I wore twice. Size 10.5. If interested, $75 obo.
Alright y’all. Unless a plow comes through on our road tonight, I am going to cancel early morning. I’ll give you an affirmative by 0500 tomorrow. Ok? Ok.

We only got plowed once today and the road is covered again, AND we are at the top of a hill, which makes leaving during snow especially delightful.
If anyone is looking/willing to switch Murph times tomorrow at CFA I'm on for 10. Looking to go at 8 or 9. Thanks!
Get some! Good luck guys!

Formerly CrossFit Adaptation. 4144 S. Four Mile Run Drive
Arlington, VA

Operating as usual


We can't wait to see you today at the gym! We hope you had a fantastic Thanksgiving. Swing by the gym today to get a great workout in before the celebrations continue this weekend.


Happy thanksgiving from all of us at ! We hope you enjoy your day however you choose to celebrate! 🍁 🦃


Thankful for this fit community that supports, cheers, sweats, & grinds the work out inside this old warehouse.


Here are some great tips from on how to get those Double Unders dialed in.
Step 1: Ditch the rope
Step 2: Hone your hops. Next, work on your jump
Step 3: Get handsy. Keep the rope out of sight, and get into the start position. Start jumping like the above, but this time when you’re in the air, “tap the sides of your thighs with your hands twice, like a penguin.”
Step 4: Just try ONE. It’s time to grab your rope. I know, F-I-N-A-L-L-Y. “From a dead standstill attempt a double-under without performing a single under first.”
Step 5: Get strung. Once you can consistently complete one dub at a time, try doing two at a time, then more.
-Focus on your jump height
-Consistently practice 3-4 times a week
-Do not get frustrated if you begin to mess up, regain your composure and try again. Being frustrated will just make double under even harder to do.


Colder weather is here. Please keep this in mind when coming into the gym. We will continue to run outdoors. If you see some running on the workout of the day, maybe swap those shorts for pants and throw a hat in the bag 🙂


Planning to travel for the Holidays? Check out this great article from our friends at m2 Performance nutrition for some tips to help you stay on top of your goals.


Thinking about giving functional fitness a go? Swing by this Sunday @ 9AM for a free class and see what its all about. We cant wait to help you reach your goals!


20% OFF
Punch Cards

Beef up your account with some extra punches or hook up a friend that has prior CF experience.
Email Dave or Curtis to set this up.
Max 2 Per Person


Please remember to keep signing up for your clases and reserve your spot! It makes our coaches lives easier and guarantees there is enough gym space for you to crush your workout!!


With the strict press strength cycle beginning here is an important tip to remember!
Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise, but in the overhead lift, it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press—the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.


Check out this post from our friends at M2 Performance Nutrition about post-workout nutrition!!


Have you been thinking about joining Adaptation Athletics? Check out this great review we received from Mia Speight.


We value providing all of our athletes with clean equipment for there workouts. We have many tubs of sanitizing wipes around the gym to help you all out with the cleanup process after your workout. Thank you so much for helping us keep our gym as clean as possible going into the winter.


Are you an athlete at Adaptation Athletics?? Join our page for the weekly WOD schedule, event info, and to connect with other athletes here at the gym!


The time change is here, and with it comes darker evenings here at Adaptation Athletics. We urge our athletes to grab a reflective belt when headed out the door for any sort of running workout. Belts are located in the back hanging behind the the assault bikes. Reflective body suits are also an acceptable form of reflective gear although these will not be provided 🙂.


Check out this great article from our friends at M2 Performance Nutrition talking about handling your nutrition goals through the holidays.


Feel free to reach out to us here at Adaptation Athletics with any questions you might have, or just swing by in person.


Last Call to join our November Elements Class!!
NOVEMBER Elements 1930 Tues/Thur (11/01/22 - 12/01/22)


It’s the day of Halloween, so you know what that means? Get pumped up for our spooktacular Halloween-themed workout!


Don’t forget!


Photos from Adaptation Athletics's post 10/26/2022

Fun wod.
A bit of everything.


Happy Hour - Friday.

6:00pm until whenever…

Pick your poison & welcome Fall with a drink & time with your gym-mates.


Rough conditioning combo.


November Elements starts one week from today!

Tag someone or send the link (in our bio) for the sign-up.

Scripted for all levels.


Congrats to these 3 rockstars (Jackie, Ashley, & Liz) as they’ve just completed our October Elements.

Show them how we roll here, as they start their fitness journey with us.

Props continue for Coach Stephanie for the coaching.

Glad to have you three!


November Elements!

Starts November 1st.

Tuesdays & Thursdays.

Have a friend, family member, neighbor, and/or coworker that may be interested?

Send them our way.

(Link to sign up in our bio)



Long partner WOD.
Like, long.


Fall Happy Hour.

Friday October 28th.

6:00pm until….

Copperwood Tavern here in Shirlington.

Sip a fall cocktail, wine, or beer with your fave gym mates.


Deads & conditioning.



WOD1 starts at …

Then 5 miles on the WO&D trail.

Ends with WOD2 at …

8:00 8:30 & 9:00 class times.

Check your email for additional info.

Photos from Adaptation Athletics's post 10/12/2022

Oh my, yes.

Wallballs & barbells.


Saturday is the Box2Box.

It will be the only workout option that day.

Everyone participating can use Adaptation’s Wodify Class Sign-Up (20 per heat) on the app in the drop down.

Beer, water, & some snacks/treats will be at Falls Church.

Run or bike to FCA for WOD2, after WOD1 at Adaptation.

Heat times:
8:00, 8:30, 9:00am

How to get back to Adaptation?

If it’s nice, walk back.

Or, coordinate & drop a car at FCA early.

Or, some of us will ferry folks back to Adaptation.

So far, the weather looks to be set as the best B2B weather we’ve had.



One week away.

Start times at Adaptation:

8:00 830 9:00

Wodify will be used.
20 per heat.

More details to follow this week.


Monday’s Holiday Hours.

9:30 11:00 1:30
3:30 & 4:45 only.

Additional slots added per class.


Big, fun WOD.

Two parts.
1. Technical & technique.
Rest two min.
2. Simple & long.


Adios, Ian.

Bring on the fitness & pretty skies.


Saturday October 15th!

Our famous Box-2-Box Tri will be held.

What is it?

Short, body-weight WOD #1 at … then right out the back, down the ramp, over to the &D trail for a 5-mile run to for WOD #2.

Beer & community at FCA afterwards. (we’re working on maybe a Food truck, or potluck, or something).

Carpooling informally happens to get you back to Adaptation.

1. It will be the only WOD at either gym that day.

2. The WODs are short-ish. One body weight, one barbell focused.

3. We will likely run 2 heats, just 10-15m behind each other.

4. It’s 5 miles. Most jog. Some walk & jog. Some bike. Up to you.

5. COVID killed this for some time. Let’s bring it back.

More info to come in the next weeks.




Simple Wednesday Work.


October Elements begins 10/4.

Six, 1-hour classes.

Learn the what, the how, & the why.

Tuesdays & Thursdays. 7:30pm.

Tag or share with someone who you think’ll dig our gym.

Videos (show all)




4144 S Four Mile Run Drive
Arlington, VA

Opening Hours

Monday 5:30am - 8:30pm
Tuesday 5:30am - 7:30am
9:30am - 8:30pm
Wednesday 5:30am - 7:30am
9:30am - 8:30pm
Thursday 5:30am - 7:30am
9:30am - 8:30pm
Friday 5:30am - 7:30am
9:30am - 8:30pm
Saturday 8am - 1pm
Sunday 8:30am - 10am
6pm - 7pm

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