Exsurgo Strong and Fit, 21730 Red Rum Drive, #107, Ashburn, VA (2022)

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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 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.
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! 🙂 In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! 🙂 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! 😀
Laura Kowalczyk

𝐒𝐔𝐌𝐌𝐄𝐑 𝟐𝟎𝟐𝟎 𝐓𝐎𝐏 𝟓 𝐑𝐄𝐒𝐔𝐋𝐓𝐒

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.

𝐖𝐡𝐲 𝐭𝐞𝐬𝐭 𝐚𝐧𝐝 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐨𝐮𝐫 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬?

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.

𝐖𝐡𝐚𝐭 𝐝𝐢𝐝 𝐰𝐞 𝐭𝐞𝐬𝐭?

✔️ Broad Jump: Horizontal Power
✔️ Vertical Jump: Vertical
✔️ L-Drill: Agility/Quickness
✔️ Deadlift: Absolute Strength
✔️ Squat: Lower Strength
✔️ 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! 😍

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. 👏 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

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

Photos from Exsurgo Strong and Fit's post

03/22/2022

What a day we had last weekend! Our FOURTH Spartan DEKAFIT event, our second DEKA MILE.

Congrats to everyone who showed up and gave it their all!! The event was SOLD OUT!!

Stay tuned for our next one. The signup link will be going live very soon! (Pencil in May 7th!)

Thanks so much to all the judges who helped to make this event a huge success. We couldn't have done it without you! 🙏🏻

03/16/2022

What's this you ask? 🤔

A bunch of boring numbers? NOPE!

This is hard work and dedication on paper!

Congratulations to Tanson on these phenomenal results after participating in our 6 Week "Back on Track" Nutrition Challenge!!

💥 10.3lbs lost
💥 1lb muscle gained
💥 3.4% decrease in body fat

This took work! If it was easy, everyone would do it!

If you need help shedding some pounds or getting "Back on Track" with your eating then hit me up!!!

03/01/2022

A few beauts from a quick run through of the Spartan DEKAFIT STRONG we had this past weekend.

Huge congratulations Pauline and John for smashing your previous times!!!

Don't forget that our next event, the DEKA MILE, is coming up really soon and is almost sold out!!

Grab your spot now!

https://tickets.deka.fit/event/deka-mile--hosted-by-exsurgo-strong-and-fit---ashburn-va---saturday-19th-march-2022

02/23/2022

𝗝𝗼𝗶𝗻 𝘂𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 @spartan @deka.fit 𝗠𝗶𝗹𝗲 𝗠𝗮𝗿𝗰𝗵 𝟭𝟵𝘁𝗵 𝟮𝟬𝟮𝟮!

𝗦𝗜𝗚𝗡 𝗨𝗣 𝗧𝗢𝗗𝗔𝗬!

𝗟𝗶𝗻𝗸 𝗶𝗻 𝗖𝗼𝗺𝗺𝗲𝗻𝘁𝘀!

02/22/2022

𝗟𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝗮 𝗺𝗼𝗻𝘁𝗵 𝗮𝘄𝗮𝘆 𝗳𝗼𝗿 @deka.fit 𝗺𝗶𝗹𝗲!

𝗦𝗶𝗴𝗻 𝘂𝗽 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗼𝘂𝗿 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀!

Client spotlight @samoanthor_90 💪🏻

02/01/2022

That's right!! Get ready to rumble!! 💥

DEKA MILE is coming soon! 💥

DM me for the signup link!

DEKAFIT Spartan

01/26/2022

Tell your friends!!!!

6 WEEK "BACK ON TRACK" NUTRITION CHALLENGE

Here's an overview of what you get:

1) Customized Nutrition Plan: A customized calorie target goal to set you up for success.

2) Weekly 30 min Coaching Zooms where you will learn the science behind fat loss and metabolism, dispel common diet myths, and much more! Content delivery will be on a Saturday or Sunday at 10am and will be as follows:

Lesson 1: Energy Balance Explained - Do Calories Matter?

Lesson 2: What Are Macros and Why Do They Matter?

Lesson 3: The Problem with Diets & Yo-Yo Dieting

Lesson 4: Open Coaching (Ask Me Anything!)

Lesson 5: What Type of Exercise is Best for Fat Loss?

Lesson 6: Meal Planning: Best Practices & Planning for Restaurants/Events

3) Private FB group: All challengers will have access to our private FB group to engage with each other, ask questions, and access recorded coaching sessions. We will also have recipes, tips and tricks, as well as other great nutrition and educational content!

4) Inbody Check ins: Challengers will get 2 InBody scans at the studio: Beginning metrics to see where you are and ending metrics to see how far you have come!

This course is not limited to our clients that come IN to the studio and train LIVE. You can still get great benefits from afar as this is an online course so please don't hesitate to sign up even if you live far away! And you don't have to be a current client to attend the course so if you have a friend who you think would benefit then they can sign up too!

Course starts January 31st!!

Questions? Please ask me!

01/17/2022

6 WEEK "BACK ON TRACK" NUTRITION CHALLENGE

Here's an overview of what you get:

1) Customized Nutrition Plan: A customized calorie target goal to set you up for success.

2) Weekly 30 min Coaching Zooms where you will learn the science behind fat loss and metabolism, dispel common diet myths, and much more! Content delivery will be on a Saturday or Sunday at 10am and will be as follows:

Lesson 1: Energy Balance Explained - Do Calories Matter?

Lesson 2: What Are Macros and Why Do They Matter?

Lesson 3: The Problem with Diets & Yo-Yo Dieting

Lesson 4: Open Coaching (Ask Me Anything!)

Lesson 5: What Type of Exercise is Best for Fat Loss?

Lesson 6: Meal Planning: Best Practices & Planning for Restaurants/Events

3) Private FB group: All challengers will have access to our private FB group to engage with each other, ask questions, and access recorded coaching sessions. We will also have recipes, tips and tricks, as well as other great nutrition and educational content!

4) Inbody Check ins: Challengers will get 2 InBody scans at the studio: Beginning metrics to see where you are and ending metrics to see how far you have come!

This course is not limited to our clients that come IN to the studio and train LIVE. You can still get great benefits from afar as this is an online course so please don't hesitate to sign up even if you live far away! And you don't have to be a current client to attend the course so if you have a friend who you think would benefit then they can sign up too!

Course starts January 31st!!

Questions? Please ask me!

01/16/2022

Another fantastic DEKA STRONG in the books! Thanks to everyone who competed and judged today!!

Keep your eyes peeled 👀 for our next event, the DEKA MILE!!

Spartan DEKAFIT

01/15/2022

DEKA DEKA DEKA!!

DEKA STRONG is going down tomorrow!

Get ready to BRING IT! 💪🏻💥

(and OMG check out the 2022 medals! Can't wait to earn my first one!!)

Spartan DEKAFIT

12/17/2021

It's nearly party time 🥳

Catch you at the Lost Rhino Brewing Co. tonight!

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!!

11/14/2021

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

@robert_killian
・・・
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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@ascent_protein @yokohamatire @usanainc @bravosierra_usa @locklaces

11/03/2021

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

We had SO much fun! 😝
We got SO muddy and wet! 💦🤎
We are SO proud of ALL of our amazing clients who gave it their all out there on the course. 🧡

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. !! 🥳

11/03/2021

𝐓𝐡𝐢𝐧𝐤 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐞𝐚𝐭 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐢𝐟 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭? Come and race the @spartan DEKA mile with Spartan Champion @robert_killian on 𝐍𝐨𝐯𝐞𝐦𝐛𝐞𝐫 𝟏𝟑𝐭𝐡 at @exsurgo_strong_and_fit ‼️

𝐋𝐨𝐜𝐚𝐭𝐢𝐨𝐧: 21730 Red Rum Dr #107, Ashburn, VA 20147
𝐇𝐞𝐚𝐭 𝐒𝐭𝐚𝐫𝐭 𝐓𝐢𝐦𝐞: 8am

⬇️⬇️𝐒𝐢𝐠𝐧 𝐔𝐩 𝐓𝐨𝐝𝐚𝐲⬇️⬇️
https://bit.ly/dekanova

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!!!

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! 🏃🏼‍♀️🔥🏃

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!! 🏃🏼‍♀️🏃

BRING IT ON!!!

AROO AROO AROO!! 🔥

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 didn’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.

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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.