The Conditioning Room

The Conditioning Room


Hi everyone, I recently upgraded to whoop 4.0, so if anyone is interested in trying out Whoop 3.0, there’s 2 month free membership with 3.0. Please let me know and I can drop by the gym. The unopened band is older version, but it’s brand new.
Hi, I am with Town Hall.
We are preparing a Welcome Kit for new residents that are moving into your community.
Our Welcome Kit can only feature one Health Club and I would like to discuss your being the exclusive Health Club for your communities’ new residents.
I would like to schedule a time when you are expecting me so that I may drop off a sample of our "Welcome Kit" and explain the program in greater detail.
Please message me or for immediate assistance, feel free to call or text me on my cell which is listed below.
Anna Steinwinter
(252) 258-1325
Photos from Fright Night 2021
Clean and jerk sequence Shanlynn Bias
Excellent event today !
Thank you to everyone who helped make our 3rd Annual Let's Build A Home Golf Tournament a huge success! Special thanks to our partners and sponsors, Gausman Appraisals , The O'Hare Team at Berkshire Hathaway HomeServices PenFed Reality at Ocean Pines Homes, The Conditioning Room , and Seven 16 Vodka !
Soon we hope
This week, we sat down with husband-and-wife team, Mike and Brittney Savitch, owners of The Conditioning Room to hear about their one-of-a-kind, functional fitness studio, and how their clients love the convenience aspect of MightyMeals.

"With MightyMeals help, we have seen our clients get the results they want. It’s familiar, simple food; delicious and filling!"

Favorite MightyMeal? "Our 3-year-old daughter loves to eat the Philly Cheesesteak Pita with me." How sweet!

Read more in the blog here!

#MightyFam, place those orders before 11:59PM for Thursday delivery! REMINDER: We are not taking orders for Thursday 11/28 (Thanksgiving) and Thursday 12/26 (Day after Christmas). Thank you and Happy Holidays!

Remind a friend to join the #MightyFam and use code TRYUS for a free meal to share! ⁣🤜🤛

Dillon Behr, a wounded veteran, is co-founder of The Conditioning Room, a fitness company in Arlington, VA. He is also working full time in insurance, getting his MBA, and ia new father! He joined 100 Entrepreneurs Project to talk about his lessons learned getting the gym through the funding, construction and other business hoops.
Dillon Behr, a wounded veteran, co-founded The Conditioning Room, a fitness company in Arlington, VA. He joined us at Fort Belvoir in May. Are you a veteran, caregiver, or wounded warrior? Thinking about starting a business? Join us to talk about it.
Amazing gym run by a great team of people!

You are #strongerthanyouthink
Strength program derived from fo

Operating as usual


Thank you, coach @bkinslow91! 🦾♥️


A Thank You Note:

We love sharing this space with so many incredible coaches and awesome members (including our furry four legged ones too!) and are grateful for what has become of this community every day.

We know it’s not always easy to stay motivated (we get it, trust us!) but discipline is actually that secret sauce! Keep showing up. We will help you do the rest.

Thank you each for being YOU and for choosing TCR as a part of your

Mike & Britt


Let’s play a game! How well do you know your coach?

𝗧𝘄𝗼 𝗧𝗿𝘂𝘁𝗵𝘀 𝗮𝗻𝗱 𝗮 𝗟𝗶𝗲 🤨

First up coach @shanthelady 🥰

A) Shan started coaching fitness classes in 2018
B) Shan love wall-balls!
C) Shan can NOT eat anything within 1 hour before or after working out

🛑 Don’t answer here 🛑

Head to our stories and vote on which one you believe to be the lie. We’ll be sharing the accuracy (or lack thereof 😆) along with the answer tomorrow!

Photos from The Conditioning Room's post 09/07/2022

Let’s meet September’s Member Spotlights ⭐️

We have another two OG’s, both are bike crushers, but one is our first thruster lover 😵🤯

One of September members will make you crave consistency and the other, Ragtime’s nachos! Do you know which is who already?? 😂

Thanks @cfranz and @cleeshy for sharing a little more about yourselves and being a few of our A1’s since Day 1! TCR


Remembering and honoring one of our own today.

We are very thankful for this community especially in times like these. We may not be the best with words or making speeches but everyone knows how to show up, throw down, lend support, give encouragement, and come together for purposes greater than themselves.

Thank you.

This one was for you, Tyler!

Photos from The Conditioning Room's post 08/26/2022

Before August gets away from us too, here’s a little spotlight on these two OG members!

Aside from being two of our very first members, they have a lot more in common as well! You know how the saying goes, surround yourself with like minded people. And, that’s exactly what you’ll find at TCR. Their questionnaires are proof of just that.

We gave Kiki this quick and special spotlight this month because it was also her final month with us 😢. This month she made the trek cross country and is enjoying a new chapter in San Diego but she will always be able to call TCR home and we can’t wait to see you next time you’re in town!

Photos from The Conditioning Room's post 08/24/2022

“Become obsessed with the potential of yourself” - T. Murph

Tyler always pushed his own limits, never settled for a comfort zone, and encouraged everyone around him to do the same.

Please join us this Sunday, August 28th at 11am for our tribute workout dedicated to Chief Petty Officer and beloved member of our community, Tyler “Murph” Murphy.

Link to RSVP in stories along with workout details.

We have a “Seaman” (scaled) and dumbbell version available.

We would love to know if there’s anyone that would like to join on Instagram live. Let us know in the comments.👇



Our signature stamina strength phases happen twice a cycle. We program them just before and then just after a max strength phase.

Stamina strength evolved from our explosive strength phases to what now is, simply put, interval biased strength and conditioning.

During these phases of our cycle we focus largely on performance; consistent splits and pacing. Even if some variables change in the interval, such as, reps or weight. Consistency is 🔑!

This will largely carry over into progressive strength gains as well as increased work capacity, and improved recovery.

Ok, ok, we could go on and on but sometimes an example is better than rambling science 📚

So, here’s a great example of what we did on Friday for Stamina Strength; Front & Back Squat:

4 Sets (each for time):

7 Back Squat*
14 Toe 2 Bar (P: 5-7 BMU)
7 Front Squat
18 Box Jump Over 24/20

Rest 1:00 between sets.

*Bar comes from the ground or crash mats; 135/95

Aim for consistent splits across all sets.

Score: 4 sets of time completed.

Photos from The Conditioning Room's post 08/09/2022

Is it August already?? Awe man that came fast, in which, our July member spotlight is well overdue!

Please meet these two early birds; @jamieson_purtell and Brett!

99% of the time you can catch these two habitually in the first class of the day (5:30am)!

We all know the saying “early bird gets the worm” and these two encompass its full meaning. All their committed hard work has led to growth and gains aplenty!

Here’s a short (yet, deserving!) spotlight on them both. Enjoy getting to know Jamie & Brett little more 🦾

Photos from The Conditioning Room's post 08/05/2022

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.” - Pat Sherwood

Instagram, you fancy now but sometimes it’s great to keep it old school. Like with these still shots and that great quote from @sherwood215.

Photos from The Conditioning Room's post 07/31/2022

Thank you for showing up!

Thank you for joining!

Thank you for donating!

Here’s the first batch of content from the Dante’s Inferno fundraiser yesterday!

What began as a simple request from one member to use the gym off hours to do the workout turned into a very successful fundraiser for the @navysealfoundation in Tyler’s honor.

In the words of coach @shanthelady, “Tyler would’ve been the first one to volunteer to do this workout with Joe!”

Tyler was always down for fitness and community and yesterday was filled with both.

If you’d still like to donate, a link has been added to our stories. If you’d like to join us for Tyler’s tribute workout, save that date for Sunday, August 28th at 11:00am.

Stay tuned, more to come!


Never doubt simplicity.

It’s not often we program the exact same movement as our lift in the conditioner but sometimes exceptions are made.

After building to a heavy 3 Rep Front Squat on Monday we tackled some double dumbbell front squats in the conditioner that same day.

We want to emphasize the impact of this very simple movement. The double dumbbell front squat maximizes midline stability, posture, and even range of motion. And, don’t forget about the cardiovascular effect these have too!

We aimed to build some muscular endurance under fatigue after lifting heavy from the rack.

A) Front Squat 3RM

B) For 16 straight minutes:
1:00 Max Alt Hang DB P. Sn**ch
1:00 Max Cal Ski
1:00 Max Dbl DB Front Squat
1:00 Max Cal Row

Dumbbells: 50’s/35’s

Photos from The Conditioning Room's post 07/28/2022

Coming up: Dante’s Inferno x Navy Seal Foundation for Tyler

This Saturday, July 30th, 2pm

To honor Tyler’s legacy we have setup a fundraiser with the @navysealfoundation and will raise funds in his honor while taking on Dante’s Inferno.

Tyler was a Chief Petty Officer as a member of the navy’s Special Warfare Combatant-craft Crewman. SWCC is part of Navy Special Warfare and act as a support element for SEALs.

How to donate:
1. Donate outright
2. Donate & JOIN!
3. Sponsor Mike or Joe and donate per round completed; 2 rounds are expected to be completed….and then maybe a little extra :)

Please send donations via Venmo, check, or cash.

If you plan on joining, please register using the link “Dante’s Inferno” in your Push Press app so we have an idea of how many to expect.

Also, save the date: Tyler’s tribute workout will be held Sunday, August 28th at 11am.

Photos from The Conditioning Room's post 07/28/2022

Coming up: Dante’s Inferno x Navy Seal Foundation for Tyler

This Saturday, July 30th, 2pm

To honor Tyler’s legacy we have setup a fundraiser with the @navysealfoundation and will raise funds in his honor while taking on Dante’s Inferno.

Tyler was a Chief Petty Officer as a member of the navy’s Special Warfare Combatant-craft Crewman. SWCC is part of Navy Special Warfare and act as a support element for SEALs.

How to donate:
1. Donate outright
2. Donate & JOIN!
3. Sponsor Mike or Joe and donate per round completed; 2 rounds are expected to be completed….and then maybe a little extra :)

Please send donations via Venmo, check, or cash.

If you plan on joining, please register using the link “Dante’s Inferno” in your Push Press app so we have an idea of how many to expect.

Also, save the date: Tyler’s tribute workout, Sunday, August 28th at 11am.


✨NEW(ish) Blog Post✨

We posted this one a little earlier in our current cycle but forgot to let ya know…😬

Now that we’ve come back around to another time priority biased conditioning week, we’d like to let you know that there’s a blog post on our website about some of the pros we find of time priority workouts.

Head to our website to give it a quick read and maybe it’ll even help frame your approach to your workouts this week or even get you out of your comfort zone a little!


Photos from The Conditioning Room's post 07/25/2022

Check us out! Here’s how ⬆️

If you or someone you know is making their way to the nova/dc area and are looking for a place of fitness - pop on in - we’d love to meet you!

Major convenience factors too!

• We have locker rooms with two showers each
• We are within walking distance of the courthouse metro, restaurants, apartments, and several hotels
• Classes and Open Gym hours to fit almost any schedule
• The addition of Oly Club and Yoga classes (open to all membership tiers and/or punchcard holders) to bring your fitness full circle!

🤸‍♂️ Coming through for just a day or two? Snag a 2-for-1 Drop In Pass!

🏋️‍♂️ Moving to the area or soon to do so? Sample a week with us!

✨Links in bio!✨

Photos from The Conditioning Room's post 07/23/2022

How do we get through the dog days of summer? With dogs of course!

And fitness. But, we always keep fitness-ing.

You can find the fitness in our stories today because we’re giving feed estate to these special pups who brightened everyone’s Saturday morning!

Photos from The Conditioning Room's post 07/17/2022

Huge shoutout to coaches @teverhart15 and @luissaladbar on the comp yesterday at @toughtempleopen with @chfpweightlifting!

Both coach Luis and Tim are so passionate and dedicated to their sport and constantly strive to learn, improve, and grow.

Kudos to you, all your hard work, and for leading by example!


A friendly reminder to get your daily dose of sunshine, fresh air, and have some fun!

Oh and to go snag that South Block coupon we just dropped in your inbox to help nourish your recovery after a long, brutal (in all the right ways), and gratifying week of fitness!


Photos from The Conditioning Room's post 07/14/2022

And our month of 𝗡𝗼𝘂𝗿𝗶𝘀𝗵 continues….today, with Allez Fuel!

For those new to our gram, let’s recap who @allezfuel is!

Allez Fuel is a habit building- based nutrition coaching company that designs individualized programs to help you reach your goals within the context of your current lifestyle.

For the new & fond:

AF is providing a 60-day Nutrition Reset workbook designed for anyone looking to level up their nutrition game.

This workbook includes: A 60-day step by step guide to getting your nutrition and lifestyle habits in check! This includes macronutrient resources, meal prep and plan builders, sleep strategies, approaches to hydration/alcohol and so much more. For $60 or $1/day this workbook helps you track habits with periodic check-ins from an Allez Fuel coach.

Link for purchase has been added to our profile.

Oh, and if you’re looking for a simple and delicious meal idea, head to our stories for their insta pot burrito bowl recipe!

Photos from The Conditioning Room's post 07/12/2022

“A father couldn’t be more proud of a son like I am of him,” Stephen Murphy; father of Tyler 🤍🇺🇸

We have organized two events to honor Tyler in the coming weeks.

First up, at the end of this month TCR founder, Mike Savitch and TCR member, Joe A will be taking on Dante’s Inferno and raising donations for the @navysealfoundation in Tyler’s honor. This event will take place on 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆, 𝗝𝘂𝗹𝘆 30𝘁𝗵 𝗮𝘁 2𝗽𝗺.

To donate:

1. Sponsor their efforts by donating X amount per round completed
2. Donate outright of your choosing
3. Make any donation and join in with Mike and Joe!

We have also set a date and time for Tyler’s tribute workout and welcome anyone who would like to join, to come. We can also hold this via zoom if there’s interest in joining from afar. We will honor him all together, throwing some weight around, on 𝗦𝘂𝗻𝗱𝗮𝘆, 𝗔𝘂𝗴𝘂𝘀𝘁 28𝘁𝗵 𝗮𝘁 11𝗮𝗺.

Tyler’s service is being held this Sunday 7/17 in Norfolk. Our thoughts and prayers are with his family, friends, and loved ones.

As a community that was graced and blessed with his presence, we look forward to honoring him as he so deserves 💫🇺🇸


During this month of 𝗡𝗼𝘂𝗿𝗶𝘀𝗵 we’re excited to bring in a new partnership with @wholeymealprepllc!

WMP provides nourishing, whole, tasty and satisfying quality prepared meals to you!

Also, in an effort to get to know (and suit!) our community’s needs, wants, and likes a little better, they have also put together a quick survey.

Please check your inboxes for this introduction newsletter, some great qualities about this company, their survey, and a link to order for next Tuesday’s delivery, 7/18.

Ordering details and free delivery promo code all included in newsletter.

We hope you all enjoy!


Fam!! Guess who’s making a guest appearance for tomorrow’s yoga??

That’s right, it’s @alliemenchel 🧘‍♀️

Allie will be stepping in for Christina and leading you through a much needed class filled with yoga poses, stretching and some reflection needed to end your week and jumpstart the one to come.

Please join her at 10am tomorrow! Reserve your spot in push press. Bring your yoga mat or borrow one of our fresh new ones 💫

Photos from The Conditioning Room's post 07/07/2022

It is with deep sadness we are sharing the passing of a dear friend and beloved member of our community, Tyler Murphy.

He was a friend to all. He was loyal, kind, supportive, and gosh did he LOVE to workout. He had a smile that was contagious and you always knew when he entered the room.

Tyler dedicated his life serving our country and we will always remember him for his tenacity. But, we will also remember how had the most gentle, thoughtful, kind-hearted, and FUN spirit.

Tyler, the world is a little darker without you in. You had big plans coming back to DC and your crew was looking forward to your return. You are and will always be deeply missed.

To our community:
We will celebrate Tyler’s life by doing one of his favorite things; working out. We welcome anyone and everyone who knew Tyler to join us in his honor. Tribute workout specifics will come at a later time.

Today, we grieve, we remember, and we go forward with him in hearts.

In loving memory and strength,
RIP Tyler “Murph” Murphy

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1310 N Courthouse Rd, Suite 002
Arlington, VA

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