Exsurgo Strong and Fit

Exsurgo Strong and Fit

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OCR Unedited welcomes Spartan Pro athlete Immie Cross.

In this episode, Immie talks to us about how she got started in OCR, her fierce competitiveness, becoming a Spartan SGX coach, her best finishes and memorable races, being co-owner of Exsurgo Strong and Fit gym, nutrition and so much more!

Exsurgo Strong and Fit Immie Cross Spartan Spartan Canada
OCR Unedited OCR Unlimited Apparel
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 communitiesโ€™ 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.
Thanks.
Karla Cain
(540) 664-5514
Hi Everyone!

This is Laura Kowalczyk, EXP Realtor. I wanted to invite you to join our FB Group, @Lovin' Life In Loudoun! Our goal is to support and promote our local businesses in a positive, happy way! No rants/politics/griping! Just a great group to be a part of! ๐Ÿ™‚ In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! ๐Ÿ™‚ Its just a way to add some fun!

Please join us and spread the word to any other people and/or businesses you think may be interested in joining our Group! Also, I would be happy to do a Spotlight Feature on your/anyone's business as well as on any upcoming events! All you have to do is join our Group, send me an email with a write up and some pics and I would be happy to post!

Let's make this a resource for local Loudouners as well as our wonderful guests from other areas!

You can email me at: [email protected] As always, if you have any questions, feel free to reach out to me anytime! 571 428 1220

Have a great day! ๐Ÿ˜€
Laura Kowalczyk
๐’๐”๐Œ๐Œ๐„๐‘ ๐Ÿ๐ŸŽ๐Ÿ๐ŸŽ ๐“๐Ž๐ ๐Ÿ“ ๐‘๐„๐’๐”๐‹๐“๐’

Our Summer 2020 program was more than just Athletic Development.

Our goal was to provide the most comprehensive quanitifiable training in San Antonio Texas.

Mind, Body, Soul.

๐–๐ก๐ฒ ๐ญ๐ž๐ฌ๐ญ ๐š๐ง๐ ๐ฆ๐ž๐š๐ฌ๐ฎ๐ซ๐ž ๐จ๐ฎ๐ซ ๐š๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ?

To share objective measurable-results, give analytical feedback to the parents and athletes for a serious return on investment.

If you can measure it, you can improve it.

๐–๐ก๐š๐ญ ๐๐ข๐ ๐ฐ๐ž ๐ญ๐ž๐ฌ๐ญ?

โœ”๏ธ Broad Jump: Horizontal Power
โœ”๏ธ Vertical Jump: Vertical
โœ”๏ธ L-Drill: Agility/Quickness
โœ”๏ธ Deadlift: Absolute Strength
โœ”๏ธ Squat: Lower Strength
โœ”๏ธ 30-Yard: Linear Speed

We use Exsurgo Strong and Fit Gflight (Vertical, ground contact time) and Fusion Sport Smart Speed Laser Timers for accurate speed testing and feedback.

Our thoroughbreds worked hard all summer and the numbers prove their effort and dedication has paid off.

While we were not able to test every athlete, we most certainly observed significant improvements across the board.

Comparing our top numbers, we have improved and surpassed last summers testing results, proving our methods and progressions with a group of more than 100 athletes.

Thank you to each family that chose to work with us through these uncertain times, we are thankful and blessed to know each of you!

#upliftedthoroughbreds #upliftedathletes #upliftedfamily #strengthandconditioning #athleticdevelopment #speedtraining #speed #agility #sportsperformance #sanantonio #texas #studentathlete #strengthandconditioningcoach

Brian Davis Leslie Wood Mueller Scott Woods Eli Vela Gretchen Gardner Benne Irene Juarez Erica Thompson Craft Megan OBrien Vicki Cates Bass Jeff Deitch Kristin Menzel Deitch Brian Rodriguez Joseph Schuetze Stacey Mohr Schuetze NaeNae Herrera
Thanks for the shout out Posh Seven Magazine!! We were so happy to open up this morning and welcome some of our loyal clients back again! Happy days! ๐Ÿ˜
This was so much fun!!! I think I might have to do it again!! AND Joe said he would come and visit us at Exsurgo Strong and Fit on his way from Vermont to Florida!! Can you imagine? A real live "Workout with Joe"?! Bring it on!
#GoodNewsLoudoun today comes from Imogen Cross and her fiance + business partner Greg Lutton with Exsurgo Strong and Fit who own several 3D printers. ๐Ÿ‘ They were able to print screens that some health care workers are wearing with their masks. They dropped off 30 face screens this week to HealthWorks for Northern Virginia with more are on the way! #Innovation #StrongerTogether #LoudounPossible
Want to see what it's like to be on a Zoom call and doing a workout with Exsurgo Strong and Fit?

Here's a little clip of yesterdays workout!

https://www.youtube.com/watch?v=jdn4vmE8xE8&feature=youtu.be
Saw this on Instagram made me chuckle: https://www.instagram.com/p/BykwrmdFCnx/?igshid=1dlgmgclcd3aj
Saw this on Instagram, made me chuckle : https://www.instagram.com/p/BykwrmdFCnx/?igshid=1dlgmgclcd3aj
Hello, I have sent a few emails to all three emails and Instagram messages to you guys about our GFlight unit not connecting to the app anymore. I'm looking for some help with this matter. Thank you
Best of luck for you in your new location !!!

Exsurgo Strong and Fit is a goal oriented, evidence based training facility that helps people live stronger, more active lives. Strength and Conditioning

Operating as usual

12/17/2021

It's nearly party time ๐Ÿฅณ

Catch you at the Lost Rhino Brewing Co. tonight!

It's nearly party time ๐Ÿฅณ

Catch you at the Lost Rhino Brewing Co. tonight!

Photos from Exsurgo Strong and Fit's post 11/17/2021

My favorite picture from our latest Spartan DEKAFIT MILE!

Thanks to MAC Physical Therapy Group LLC for offering a "recovery zone" featuring Hyperice tech!

Check out our next event!!

#spartan #spartanrace #dekamile #dekastrong #dekafit #teamdeka #teamexsurgo

11/14/2021

Check out this highlight reel from Robert KILLIANโ€™s first @deka.fit Mile! Thanks for joining us! See you on the next one!

#Repost @robert_killian
ใƒปใƒปใƒป
I took on my first attempt at the DekaFit mile today. I was about a minute and a half slower than I wanted to be, but that just gave me something to work on this winter.
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Thanks to Exsurgo for putting this event on. They have a great setup if you're ever in Northern Virginia. I can't wait to see how much I can improve over the next two months before the next one. DekaFit is an excellent fitness assessment that gives you a benchmark to improve upon. I highly recommend you guys try one out at a gym near you!
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#killianit #dekafit #makeyourmark #nova #washingtondc #getoutside #functionalfitness #fitness #ocr #overcomeobstacles #getbusyliving #usa #ascentprotein #hardwork #theofficialsponsorofhardwork #yokohamatire #gostrong #teamyokohama #bravosierra #hygeine #usana #nutrition #locklaces
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@ascent_protein @yokohamatire @usanainc @bravosierra_usa @locklaces

11/03/2021

How to sum up our amazing TEAM EXSURGO Spartan Race Sprint this past weekend?! ๐Ÿค”

We had SO much fun! ๐Ÿ˜
We got SO muddy and wet! ๐Ÿ’ฆ๐ŸคŽ
We are SO proud of ALL of our amazing clients who gave it their all out there on the course. ๐Ÿงก

7 people in our team had NEVER run a Spartan race before!! There was nervousness, fear, and anxiety in the days leading up to it but EVERYONE completed the race. Of course now they've been bitten by the bug and are excited for the next one! AROO to that!

Special shoutout to Jessie for getting 18/20 obstacle completion and to Tim Alberth who set this goal for himself over a year ago and made it a reality through his hard work and dedication.

This is how we do it. At Exsurgo we are a community. We support and lift each other up. We RISE, REGAIN, RECOVER together.

Come and be a part of our team, our crew, our family.

DM me for more information!

And to our clients.... stay tuned for our "End of Season" partay at Lost Rhino Brewing Co. !! ๐Ÿฅณ

11/03/2021

๐“๐ก๐ข๐ง๐ค ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐›๐ž๐š๐ญ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ข๐Ÿ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ? Come and race the @spartan DEKA mile with Spartan Champion @robert_killian on ๐๐จ๐ฏ๐ž๐ฆ๐›๐ž๐ซ ๐Ÿ๐Ÿ‘๐ญ๐ก at @exsurgo_strong_and_fit โ€ผ๏ธ

๐‹๐จ๐œ๐š๐ญ๐ข๐จ๐ง: 21730 Red Rum Dr #107, Ashburn, VA 20147
๐‡๐ž๐š๐ญ ๐’๐ญ๐š๐ซ๐ญ ๐“๐ข๐ฆ๐ž: 8am

โฌ‡๏ธโฌ‡๏ธ๐’๐ข๐ ๐ง ๐”๐ฉ ๐“๐จ๐๐š๐ฒโฌ‡๏ธโฌ‡๏ธ
https://bit.ly/dekanova

#spartanrace #spartandeka #spartantraining #deka #dekamile #exsurgostrongandfit #exsurgo #spartanracetraining #spartanracer #spartanraces

๐“๐ก๐ข๐ง๐ค ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐›๐ž๐š๐ญ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ข๐Ÿ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ? Come and race the @spartan DEKA mile with Spartan Champion @robert_killian on ๐๐จ๐ฏ๐ž๐ฆ๐›๐ž๐ซ ๐Ÿ๐Ÿ‘๐ญ๐ก at @exsurgo_strong_and_fit โ€ผ๏ธ

๐‹๐จ๐œ๐š๐ญ๐ข๐จ๐ง: 21730 Red Rum Dr #107, Ashburn, VA 20147
๐‡๐ž๐š๐ญ ๐’๐ญ๐š๐ซ๐ญ ๐“๐ข๐ฆ๐ž: 8am

โฌ‡๏ธโฌ‡๏ธ๐’๐ข๐ ๐ง ๐”๐ฉ ๐“๐จ๐๐š๐ฒโฌ‡๏ธโฌ‡๏ธ
https://bit.ly/dekanova

#spartanrace #spartandeka #spartantraining #deka #dekamile #exsurgostrongandfit #exsurgo #spartanracetraining #spartanracer #spartanraces

11/02/2021

We had such a fun time doing our TEAM EXSURGO Arrington, VA Sprint @spartanrace this past weekend!

There are so many great videos and pictures to post and people to congratulate but I just want to start by throwing one of my favorite shots up here!

Here's @soto_ac getting the A-frame cargo done. Thanks to @esoong.aero for the picture!

More to come!!!

We had such a fun time doing our TEAM EXSURGO Arrington, VA Sprint @spartanrace this past weekend!

There are so many great videos and pictures to post and people to congratulate but I just want to start by throwing one of my favorite shots up here!

Here's @soto_ac getting the A-frame cargo done. Thanks to @esoong.aero for the picture!

More to come!!!

10/30/2021

A few highlights from the Arrington, VA Spartan Race Super. We couldn't be more proud of watching all of our athletes go out there and crush the course today.

Stay tuned for the Sprint tomorrow when TEAM EXSURGO will take to the course to run together!!

AROO AROO AROO Let's gooooo! ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ”ฅ๐Ÿƒ

#spartanrace #spartansgx #spartanpro #spartanwomen #spartanwomenstrong #ocr

10/27/2021

Our shirts have arrived!! We are SO excited for our TEAM EXSURGO Spartan Race this Sunday in Arrington, VA.

SEVEN of our team have never run a race before!! ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ

BRING IT ON!!!

AROO AROO AROO!! ๐Ÿ”ฅ

#spartan #spartanrace #spartansgx #spartanpro #spartanwomen #spartanwomenstrong #ocr #burpees #aroo #unbreakable #unstoppable #teamexsurgo

Our shirts have arrived!! We are SO excited for our TEAM EXSURGO Spartan Race this Sunday in Arrington, VA.

SEVEN of our team have never run a race before!! ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ

BRING IT ON!!!

AROO AROO AROO!! ๐Ÿ”ฅ

#spartan #spartanrace #spartansgx #spartanpro #spartanwomen #spartanwomenstrong #ocr #burpees #aroo #unbreakable #unstoppable #teamexsurgo

10/26/2021

This week we are welcoming another amazing trainer to our team, Amy Phelps. You can catch Amy at our brand new class starting next week:

Small Group Training at 9am on Monday, Wednesday and Friday!

Here's some more about Amy:

Amy began her journey towards better health and fitness in 2013. After losing her mother to poor health 10 years earlier and gaining about 60lbs, her own doctors became concerned that she was going to go down the same path. It was then that she decided enough was enough and she was ready for a permanent change. Amy began to turn around the quality of her health. After losing the majority of the weight she had gained, Amy decided to challenge herself one step further and compete in an amateur bodybuilding show. In 2017 Amy prepped for and competed in her first bodybuilding show. With minimal experience, she planned and prepared for the majority of this show almost completely on her own. Amy took home two first place and two third place finishes. She didnโ€™t stop there. The following year, she continued to compete and became a Certified Personal Trainer with the National Academy of Sports Medicine. Amy began training clients one on one and in small group settings, as well as coaching physique competitors for the stage. She continues to pour her energy into helping her clients achieve not just their fitness and health goals but, also to be the best versions of themselves mentally and emotionally. Amy believes strong minds lead to stronger bodies and is dedicated to being a constant student of the craft of bodybuilding and fitness.

This week we are welcoming another amazing trainer to our team, Amy Phelps. You can catch Amy at our brand new class starting next week:

Small Group Training at 9am on Monday, Wednesday and Friday!

Here's some more about Amy:

Amy began her journey towards better health and fitness in 2013. After losing her mother to poor health 10 years earlier and gaining about 60lbs, her own doctors became concerned that she was going to go down the same path. It was then that she decided enough was enough and she was ready for a permanent change. Amy began to turn around the quality of her health. After losing the majority of the weight she had gained, Amy decided to challenge herself one step further and compete in an amateur bodybuilding show. In 2017 Amy prepped for and competed in her first bodybuilding show. With minimal experience, she planned and prepared for the majority of this show almost completely on her own. Amy took home two first place and two third place finishes. She didnโ€™t stop there. The following year, she continued to compete and became a Certified Personal Trainer with the National Academy of Sports Medicine. Amy began training clients one on one and in small group settings, as well as coaching physique competitors for the stage. She continues to pour her energy into helping her clients achieve not just their fitness and health goals but, also to be the best versions of themselves mentally and emotionally. Amy believes strong minds lead to stronger bodies and is dedicated to being a constant student of the craft of bodybuilding and fitness.

Photos from Exsurgo Strong and Fit's post 10/24/2021

HEY EVERYONE!!

We are LESS than three weeks away from our first DEKA MILE.

Time to get signed up!!

And check out our celebrity competitor.... ๐Ÿ˜œ

If you want to come and throw down with the man, the myth, the legend, Robert Killian, then sign up here:

https://endurancecui.active.com/new/events/78411933/select-race?e4p=b889acd9-959d-4fcb-8905-ee917693d8a4&e4ts=1632776012&e4q=9d567623-dcb4-409a-904c-e020d7e1ef63&e4c=active&e4e=snawe00000000&e4h=db6dd696753fca8672d25263ed315676&e4rt=Safetynet&error=login_required&state=f3fa400f-d4f8-4256-817a-aa250f25a21a&_p=04946069934236941

DEKAFIT Spartan

#dekafit #dekastrong #dekamile #teamdeka #teamexsurgo #itsgotime

10/24/2021

A few months ago we added this awesome guy to our team. As a CSCS Garrett will be working with our hockey and softball teams over the winter and you can look forward to working with him yourself beginning 2022. Here's a little more about him:

Garrett has a B.S. in Exercise Science and a minor in Coaching Education from James Madison University (JMU) where he graduated cm laude. He is currently completing his M.S in Kinesiology at George Mason University (GMU). At JMU, he worked with several Division 1 athletes, from various sports including: cheerleading, softball, baseball, track and field, and soccer. Upon graduating in 2015 he started personal training in DC, received his certification from the National Strength and Conditioning Association (NSCA), as a Certified Strength and Conditioning Specialist (CSCS), and then later receiving his Kettlebell Certification from National Personal Training Institute (NPTI). He specializes in sports performance but his training style consists of many different disciplines and approaches allowing him to work with many different populations. He utilizes periodization and methodically designs programs to progress his clients appropriately for optimal performance. Garrett believes that maintaining a positive attitude, setting goals, and working smart are the keys to success for sustaining a healthy lifestyle.

A few months ago we added this awesome guy to our team. As a CSCS Garrett will be working with our hockey and softball teams over the winter and you can look forward to working with him yourself beginning 2022. Here's a little more about him:

Garrett has a B.S. in Exercise Science and a minor in Coaching Education from James Madison University (JMU) where he graduated cm laude. He is currently completing his M.S in Kinesiology at George Mason University (GMU). At JMU, he worked with several Division 1 athletes, from various sports including: cheerleading, softball, baseball, track and field, and soccer. Upon graduating in 2015 he started personal training in DC, received his certification from the National Strength and Conditioning Association (NSCA), as a Certified Strength and Conditioning Specialist (CSCS), and then later receiving his Kettlebell Certification from National Personal Training Institute (NPTI). He specializes in sports performance but his training style consists of many different disciplines and approaches allowing him to work with many different populations. He utilizes periodization and methodically designs programs to progress his clients appropriately for optimal performance. Garrett believes that maintaining a positive attitude, setting goals, and working smart are the keys to success for sustaining a healthy lifestyle.

10/13/2021

Thanks @thetrainingshop for our new OCR grips!!

@oleksii_ocr and @kevinargenzio25 are you ready?!

@esoong.aero and I got you some new toys to play with!! ๐Ÿ’ช๐Ÿป

#ocr #spartanrace #spartanpro

10/07/2021

Letโ€™s all read this and let it sink in. Own your actions or inactions.

Posted @withregram โ€ข @6am_practice Sometimes the truth is the last thing you want to hear. But we all need to hear it.

Letโ€™s all read this and let it sink in. Own your actions or inactions.

Posted @withregram โ€ข @6am_practice Sometimes the truth is the last thing you want to hear. But we all need to hear it.

09/29/2021

Small Group Training class offerings are expanding at Exsurgo!

Now you can catch a class at 7pm on Monday, Tuesday, Wednesday AND Thursday!!

Come and get your lift on and see how great you feel!

#smallgrouptraining #weightlifting #resistancetraining #healthylifestyle #functionalmovement #fitness #deadliftday #healthandfitness

Small Group Training class offerings are expanding at Exsurgo!

Now you can catch a class at 7pm on Monday, Tuesday, Wednesday AND Thursday!!

Come and get your lift on and see how great you feel!

#smallgrouptraining #weightlifting #resistancetraining #healthylifestyle #functionalmovement #fitness #deadliftday #healthandfitness

09/19/2021

Highlight from our first Spartan DEKA STRONG competition.

DEKAFIT Jarod Cogswell

09/19/2021

What an AMAZING day!! ๐Ÿ”ฅ

We hosted our very first @spartan DEKA STRONG competition and it was a blast!!

Massive congratulations to everyone who came out and gave it their all today.

HUGE thank you to our amazing and generous clients who gave up their day to judge for us. We couldn't have done this without you and we appreciate you SO much!! โค

Next up... #dekamile of course!

Get ready to BRING IT!!

DEKAFIT Jarod Cogswell

What an AMAZING day!! ๐Ÿ”ฅ

We hosted our very first @spartan DEKA STRONG competition and it was a blast!!

Massive congratulations to everyone who came out and gave it their all today.

HUGE thank you to our amazing and generous clients who gave up their day to judge for us. We couldn't have done this without you and we appreciate you SO much!! โค

Next up... #dekamile of course!

Get ready to BRING IT!!

DEKAFIT Jarod Cogswell

09/18/2021

DEKA STRONG is going down NOW at Exsurgo Strong and Fit!!!

These guys have already finished!

To our later heats.... get ready to BRING IT!!

DEKA STRONG is going down NOW at Exsurgo Strong and Fit!!!

These guys have already finished!

To our later heats.... get ready to BRING IT!!

Photos from Exsurgo Strong and Fit's post 09/18/2021

The gym is prepped and ready for our first DEKA STRONG competition tomorrow!!

Are you ready to BRING IT?!? ๐Ÿ”ฅ

DEKAFIT Spartan

09/17/2021

Check out our middle school sessions!

Timed sled pushes are a favorite because they get to race the clock, race each other and cheer each other on!

Maybe there is some sprint mechanic and body awareness/control work in there but they donโ€™t care about that, just pushing the sled and beating their times!

Have a middle school student looking to raise the bar? Share with your friends, get in touch and see how we can help.

__________________________________________

#exsurgo #gflight #gsprint #gstrength #stopguessingstartassessing #trx #kettlebells #spartanrace #isometric #training #nutrition #designer #engineer #science #exercise #bouldering #climbing #data #research

__________________________________________

Our Story

Exsurgo Strong and Fit is a place where lots can happen in a short amount of time.

Whether you are tackling a new challenge, looking to add to a solid base, or recovering from an injury, we are ready and able to work with you. Having worked with individuals from many different backgrounds, from high-school and collegiate athletes, to world class racers, to helping members of the Armed Forces recover from injury, we have the knowledge and passion to help you.

We strive to be the best version of ourselves so let us work to help you accomplish your goals. We are a goal-oriented, evidence-based training facility that use the latest devices, some built in-house, to help measure and assess your strengths and areas of improvement. We create individual programs for each of our clients as well as host small group training sessions targeted to a specific goal.

Let us help you RISE, REGAIN and RECOVER. Be Exsurgo Strong and Fit.

Videos (show all)

Location

Products

Strength and Conditioning, Personal Training, Small Group Training, OCR Race Prep

Telephone

Address


21730 Red Rum Drive, #107
Ashburn, VA
20147

Opening Hours

Monday 5:30am - 8pm
Tuesday 6am - 8pm
Wednesday 5:30am - 8pm
Thursday 6am - 8pm
Friday 5:30am - 4pm
Saturday 7am - 12pm
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Get lean, tone muscle, and burn fat with our amazing kickboxing program. Super Kicks Karate has the best instructors to motivate you to get results fast!

PBJ Wholesome Fitness, Inc. PBJ Wholesome Fitness, Inc.
Ashburn, 20147

Les Mills GRIT Training