Exsurgo Strong and Fit

Exsurgo Strong and Fit


Who wants to do a Deka Mile?
Come join Exsurgo Strong and Fit on March 19th.
Signup link in the comments.
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.
Karla Cain
(540) 664-5514
Hi Everyone!

This is Laura Kowalczyk, EXP Realtor. I wanted to invite you to join our FB Group, ' 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!

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!
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!
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!

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

Exsurgo Strong and Fit is a goal oriented, evidence based training facility that helps people live s Strength and Conditioning

Operating as usual

Photos from Exsurgo Strong and Fit's post 09/21/2022

Girls just wanna do .fit and drink !!

A few candid shots of some of my fave ladies ๐Ÿ’“

At Exsurgo Strong and Fit we get results but we have FUN doing it!! Come and join us!

Hit us up for a complimentary consultation and to try a session!

Photos from Exsurgo Strong and Fit's post 09/21/2022

Tonight kicked off our new offering: Exsurgo Strong Barbell Club! ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ‹๐Ÿฝ

Exsurgo Strong Barbell Club is focused on developing proper lifting technique in core strength training movements and developing maximum strength, power and explosiveness. Using periodization and individualized programming, this class strategically works you through various rep and set ranges while varying intensity to ensure optimal strength and muscle gains and minimizing the risk of injuries. This class is for those who are interested in learning how to lift with proper technique and recreational athletes that are ready to take their game to the next level. There's no prerequisites for joining this session and it's open to High School athletes too.

Only got a couple of snap shots tonight so stay tuned for lots more pictures and videos about this session!


The benefits of training at a .fit affiliate gym...

You get to go early!

Well done Rohini for earning your first DEKA MARK!! So proud of you! ๐Ÿ™Œ๐Ÿป

We'll see everyone else tomorrow!


Small Group Training 6:30am workout crew!

First we lifts some weights and then we eat!

Join us! ๐Ÿฅ‘๐Ÿฅ๐Ÿณโ˜•๏ธ๐Ÿ‰


Time to get your RAM burpees on!
Exsurgo Strong and Fit is where to go,
So grab a heat and don't be slow!!

Hit the link in the bio and get signed up! There are still heats left!

Last chance to qualifying for .fit WC too!!

Let's BRING IT! ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ

What's happening at EXSURGO Strong & Fit - September 09/14/2022

What's happening at EXSURGO Strong & Fit - September

Check out what's happening at Exsurgo Strong and Fit this month!

What's happening at EXSURGO Strong & Fit - September Mid September NewsletterHi all and happy fall! I know we will all be enjoying some cooler temperatures in the gym as the weeks go on. Hereโ€™s a few things to know about whatโ€™s going on in September:

Photos from Exsurgo Strong and Fit's post 09/05/2022


From Team Exsurgo!!


Your very own coach is featured on the Obstacle Racing Media] podcast this week! Check it out in the link in their bio or in the link in the bio at Immie Cross]

Posted โ€ข Obstacle Racing Media]

Immie Cross] and . Both of these athletes won Spartan Races last weekend. Letโ€™s learn more about them. Find this and all other podcasts through the link in bio!


A lot goes into creating a coaching plan for a young athlete, and it starts right here with the Exsurgo Performance Assessment.

By going through a number of different assessments we can get real time metrics to work from. An athlete's numbers will guide their training in the direction of becoming faster and more plyometric, changing body composition, or gaining strength. Sometimes it will indicate more than one change is needed for optimum performance.

Come and get your numbers and see where the data leads your training. This is cutting edge stuff and we are the only gym in Northern Virginia to be doing it!

Powered by exsurgo.tech


When the coach gets coached....

This morning Catalina shared her experiences at HYROX as we prepared for our respective Hyrox "doubles" competition in a October.

Love our gym community and the sharing of knowledge and ideas. There's no place I'd rather workout but hey, I am a little biased! ๐Ÿ˜‚


DEKA STRONG Hosted by Exsurgo Strong and Fit - Ashburn VA - September 17, 2022 08/19/2022

DEKA STRONG Hosted by Exsurgo Strong and Fit - Ashburn VA - September 17, 2022

๐Ÿ’ฅ THIS JUST IN!! ๐Ÿ’ฅ

The last chance to qualifying for the DEKA MILE and DEKA STRONG WORLD CHAMPIONSHIP is September 18th!

Our next DEKA STRONG is September 17th!!! Catch your last opportunity to qualify and sign up now. It WILL sell out!



DEKA STRONG Hosted by Exsurgo Strong and Fit - Ashburn VA - September 17, 2022 Attention Ashburn! Spartan DEKA & Exsurgo Strong and Fit are excited to introduce our new challenge designed to test, gamify and celebrate your fitness. Spartan DEKA STRONG consists of (10) functional training zones with zero running. Compete and Earn your DEKA STRONG Mark and start training...

Photos from Exsurgo Strong and Fit's post 08/12/2022

Exsurgo Strong and Fit currently has dedicated space for a recent PT or chiro grad looking to start their practice, an existing PT/chiro looking to branch out on their own, or an established PT/chiro looking for a satellite office.

250sqft of dedicated space, access to 5000+sqft of a strength and conditioning facility, complete with assessment technology, client base and an amazing brewery down the way.

Please spread the word and PM us if you'd like to come by and take a look!


A little OCR training on a hot humid Virginia night! Nowhere you'd rather be... right Kevin Argenziano?!

Want to come and train for YOUR race? Hit us up and learn why we're Northern Virginia's only gym that brings science and technology to your training, alongside an AMAZING obstacle rig (oh yeah and sessions are taught by a Spartan Race Pro!)

Thanks Bensound for the music.


A little OCR training on a hot humid Virginia night! Nowhere you'd rather be... right ?!

Want to come and train for YOUR race? Hit us up and learn why we're Northern Virginia's only gym that brings science and technology to your training, alongside an AMAZING obstacle rig (oh yeah and sessions are taught by a Pro!)

Thanks for the music.


Posted โ€ข .tech

On Fridays we like to mix it up and let the young athletes make whatever they want in terms of a course. And thenโ€ฆ. WE TIME IT!

The kids love this because it boosts , allows them to their own course, they also work together coming up with cool combos and challenges which is like building a level in a .

Keep it simple, make it fun.




Hey hey everyone! Our next DEKA STRONG registration link is LIVE!

Click the link below to get signed up.

This is the perfect event to try for your first DEKA is you've not done one before!! It's time to commit!





A fun environment where you work hard to achieve your goals.

The purpose of these sessions is to enhance your life OUTSIDE the gym. Whatever it is you like to do, Small Group Training will help you be stronger, fitter, and less prone to injury, so you can enjoy your life to the fullest!

A small group of dedicated people with a common goal.

Reach out to try a complimentary session!


Hi all!!

DEKA MILE is going down tomorrow at Exsurgo Strong and Fit! Don't know what DEKAFIT is? Didn't get a chance to sign up?

Don't worry!! We are LIVE STREAMING the event on YouTube! Here's the link!





Saturday July 16th 7:30am - 2pm

Last I heard there were only FOUR SPOTS LEFT!

If you want one then PM me for the link or just find the event on the DEKAFIT website!

Get ready to BRING IT!! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ



Happy July 4th weekend!! ๐ŸŽ†

Come and get your Independence Day workout on with us!

Monday July 4th Schedule:

9:15am Hero WODs
10:30am Small Group Training
11:30am Chill time at Lost Rhino Brewing Co.

The image is an example of a partner workout some of us will try on Monday. Others are going to make a second attempt at the "Murph", to improve their time. Whatever you fancy, just come and hangout! ๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿ‹๐Ÿฝ

Photos from Exsurgo Strong and Fit's post 06/30/2022


Sessions are Monday through Friday 10am to 12pm.

If your young athlete already trains with us then just sign them up as normal through your Glofox app.

If you haven't visited us before then come on in and get your young athletes assessed! We are the ONLY gym in the area that performs these unique assessments and has the education to use the results to develop a training program for them. Come in and see why we are different!

PM me for more info or to get set up for an assessment!

Photos from Exsurgo Strong and Fit's post 06/17/2022

Our next DEKA MILE is coming up soon!


To get signed up just visit the DEKAFIT website and look under events.

To get trained up, reach out! I just knocked over a minute off MY time. Come and find out how to get YOUR new PR!


Whereas drinking Red Bull gives you wings...

Exsurgo T-shirts help you run faster. Right Neeti ?!?

Ok maaaaybe not but TRAINING with us can! Come and find out how! DM me for a complimentary movement assessment.

And if you're already training with us and you don't have a t-shirt yet... Why not?!

Order in the "store" on your app and pickup at the gym!


THEY MADE IT!!! ๐Ÿฅณ๐Ÿ‘๐Ÿป

Congratulations Amit and Shailesh on your amazing achievement! We are so proud of you!!!

(Be sure to look closely ๐Ÿ‘€ at their shirts!)


Shoutout today to one of my online clients who has put in a lot of work over the last year and half and built herself some shoulders and arms to be really proud of! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

She began with one pair of 8lb dumbbells and caught the lifting bug! Through twice weekly zoom personal training (and during her own workouts) she's built a strong beautiful body.

Kudos to you, Sylvia! So proud of all the hard work paying off!!

If you're interested in learning more about online sessions then hit me up!!


Following on from yesterday's post.... here they are!

They are safe and well and on target with their progress to the summit of Mt Kilimanjaro ๐Ÿ”


Today we wish Amit and Shailesh GOOD LUCK as they begin their five day ascent of Mt Kilimanjaro ๐Ÿ”๐Ÿ’ช๐Ÿป

Stay posted for their pictures from the summit with (hopefully) a little Exsurgo magic!!

Photos from Exsurgo Strong and Fit's post 06/04/2022

This morning and I went to Manassas Fit Body Boot Camp to support them hosting their first DEKA STRONG!

I was truly blown away by my performance. I've only attempted it once before and got a 16:03, which I was super happy with. This time I was just hoping I could shave a few seconds off to get it in under 15.

I was overjoyed to finish in 14:56!!! I absolutely crushed my previous time!

Thanks to and his amazing team at Manassas Fit Body Boot Camp for all their hard work and encouragement today. I highly recommend them!

If you're ready and raring for YOUR next DEKAFIT then catch our DEKA MILE on July 16th!


Hey hey fitness peeps!! What are you doing this weekend??

If the answer is "nothing" then get yourself to DEKA STRONG at Manassas Fit Body Boot Camp tomorrow!!

Heats start at 8am! Let's show some support for their first DEKAFIT event!

Let's BRING IT!! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ


Shenanigans from the long weekend.

Thanks to Yane and Nelson for hosting the crew! And to Tom for providing some appropriate entertainment!!

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)

Small Group Training 6:30am workout crew!First we lifts some weights and then we eat!Join us! ๐Ÿฅ‘๐Ÿฅ๐Ÿณโ˜•๏ธ๐Ÿ‰
When the coach gets coached....This morning Catalina shared her experiences at HYROX as we prepared for our respective H...
A little OCR training on a hot humid Virginia night! Nowhere you'd rather be... right Kevin Argenziano?!Want to come and...
A little OCR training on a hot humid Virginia night! Nowhere you'd rather be... right @kevinargenzio25 ?!Want to come an...
Posted @withregram โ€ข @exsurgo.techOn Fridays @exsurgo_strong_and_fit we like to mix it up and let the young athletes mak...
SMALL GROUP TRAINING A fun environment where you work hard to achieve your goals. The purpose of these sessions is to en...
Shenanigans from the long weekend. Thanks to Yane and Nelson for hosting the #teamexsurgo crew! And to Tom for providing...
Sometimes we workout.... sometimes we pretend to be a mime..... ๐Ÿ˜†๐Ÿคท๐Ÿผโ€โ™€๏ธ but we ALWAYS have fun doing it!! Come and join u...
Meet Jo, Jo is 77 years old. Watch her climb the rope with ease! Go Jo!!!Want to see what amazing things YOU'RE capable ...




21730 Red Rum Drive, #107
Ashburn, VA

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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