Cardinal CrossFit

Week 1 Results – Show Up & Throw Down

After some serious number crunching (and a little keyboard rage), we’ve got our Week 1 results. Turns out, when double points are on the line, people show up—and nobody did that better than the 5 AM Early Birds, who racked up a whopping 86 points. Apparently, suffering before sunrise has its perks. Best in class… for now.

Coming in hot at second place, the 4:30 PM Happy Hour crew is proving that nothing pairs better with a workout than victory.

Not far behind, the 9:30 AM Mavericks put up 55 points, making a strong case that mid-morning is the prime time to throw down.

And in an epic deadlock at 51 points each, the 6 AM Breakfast Club and 5:30 PM Night Owls are both sitting in fourth, one crew powered by coffee, the other by sheer defiance of bedtime.

Week 1 is in the books, but this thing is far from over. Who’s coming for the top spot in Week 2?

Time to show up and prove it.

THE PECKING ORDER OF LASTING FITNESS⁣⁣
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Everyone wants results. FAST. But real, lasting progress is earned through technique, consistency, and intensity—IN THAT ORDER.⁣⁣
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Technique first. Learn the movement. Refine it. Master it. Virtuosity is doing the common uncommonly well. Every rep is an opportunity to build better.⁣⁣
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Consistency next. Can you show up for yourself day after day after day? Not just when it’s easy. Not just when you feel like it. Progress lives in repetition.⁣⁣
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THEN comes intensity. Now we turn on the clock, add weight, push the pace. But intensity without technique or consistency? ⁣⁣
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That’s chaos.⁣⁣
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Master the order, trust the process, and your fitness will soar to new heights. No shortcuts—just real progress.⁣
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We are hosting a CrossFit Level 2 Certificate Course on May 17th - 18th, 2025 in Chantilly, VA!⁣
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Sign up CrossFit.com⁣
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Meet Rosa.⁣
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A month ago, she walked through our doors feeling exhausted, waking up on empty, and unsure of what to expect. She was scared. But she showed up anyway.⁣
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After completing Cardinal101 and four weeks of training, she’s noticing a dramatic difference. Her sleep is improving. She’s fueling her body. She’s proving to herself, day after day, that she’s stronger than she thought.⁣
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At 62, after multiple surgeries, she’s stopped making excuses and started making progress.⁣
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“Yes, it’s hard, but I still finished.”⁣
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She’s here to build herself up, to push past the limits she once thought were fixed, and to set an example for her daughters.⁣
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“Every session is a building block to a better me.”⁣
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This is what it means to begin. Not an overnight transformation, but small, intentional steps forward—ones that add up over time. Rosa gets it.⁣
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She’s joining the 6 AM crew, bringing her energy and determination to the morning community at Cardinal CrossFit.⁣
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If you’re just starting out, take a page from her book: The hardest part is showing up. The rest you build through intentional action. Let us help. ⁣
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🦅 All eyes on Deniese, our newest coach, as we prepare for this Friday’s “Feats of Strength”! 🦅

Deniese has many hidden and unhidden strengths that help our community take flight in their fitness journeys! 💪🔥

In her own words,

“My CrossFit journey began in 2020, a fitness style I’d never tried before. Curiosity led me to ask myself, ‘Why not?’ Initially, I struggled with some movements and adjusting to the class structure, but the welcoming atmosphere and the camaraderie of the community kept me coming back. I quickly realized how much I loved the energy, the challenge, and the unwavering support from those around me.

Over time, movements began to ‘click,’ and that’s when I fell in love with CrossFit. It wasn’t just about physical fitness—it was about setting goals, pushing limits, and growing alongside others who shared the same passion. The perfect blend of challenge and community hooked me.

A year later, a coach asked if I had ever considered coaching, and that simple question sparked something inside me. I took the leap and earned my CrossFit Level 1 Trainer, beginning my coaching journey in July 2022. Since then, I’ve been fully immersed in helping others discover their potential and achieve their goals.

In October 2023, I earned my CrossFit Level 2 Trainer, deepening my commitment to guiding others through their fitness journeys. There’s nothing more rewarding than helping people unlock their potential—whether it’s mastering a movement, hitting a PR, or simply building confidence.

I’m inspired daily by the progress of the athletes I coach and reminded of the power of a positive, supportive community. It’s an honor to help others work through the steps, big and small, to reach their goals—and I look forward to continuing that journey with each and every class.”

Today’s class workout had a heaping helping of bench press, and our coaches took it beyond the basic, “press it up like this,” offering some pro tips to raise the bar, regardless of strength.⁣
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Here are three tips that come up often on chest day: ⁣
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1️⃣ Bar Path⁣
Sure, the bar goes up and down, but for maximum efficiency, it’s all about the angles. Lower the bar to your sternum in a slight diagonal path, then press back up at an angle, finishing above your shoulders. This technique leverages your body’s strongest pressing angles and, as an added bonus, protects your shoulders. Physics, am I right?⁣
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2️⃣ Engage Your Lats for Stability and Power⁣
Your lats aren’t just for pull-ups—they’re key to a strong and stable bench press. Before lowering, allow your shoulders to “set” by retracting your shoulder blades, creating a more stable base to press from. Treat the lowering phase like a horizontal pull by actively “rowing” the bar to your chest. This creates tension, stabilizes the shoulders, and sets you up for more POWAH!⁣
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🔥 Pro Tip: Tempo is your friend. Adding a 3-second descent to each rep can reinforce lat engagement and help you stay tight throughout the lift.⁣
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3️⃣ Leg Drive⁣
Legs in a bench press- say what? Yep, they play a vital role—even if you’ve been skipping leg day. Push your heels into the ground and drive through your legs and posterior chain to create full-body stability and, say it with me, more powah! Imagine “pushing yourself back into the bench” while keeping your hips down. A solid base means a solid press.⁣
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Small adjustments can lead to huge rewards. Focus on the fundamentals, refine your technique, and watch those numbers soar. 🚀⁣
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✈️✨ Flight School is back: Join us for the 2025 Mindfulness Clinic! 🧠💫

Mark your calendars for Saturday, January 25th, at 10:00 AM, right after our morning classes!

We’re thrilled to have 🤓 Dr. Connie Johnson leading an engaging session on the neuroscience of mindfulness and its incredible benefits for your health and well-being. Learn practical tools like the 4-7-8 breathing technique to elevate your wellness journey!

And don’t miss out on Bob’s amazing mindfulness cookie activity—he’s the ultimate baker! 🍪🎉 Stickers will be available too, as always! 🪶

We are hosting a CrossFit Level 1 Certificate Course on January 11th - 12th, 2025 in Chantilly, VA! ⁣
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Sign up at CrossFit.com⁣
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🚨 New Class Alert! 🚨⁣
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You asked, we answered—4:30 PM classes are officially hitting the schedule next week, thanks to your feedback in our quarterly member survey!⁣
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With 27+ classes each week, there’s no excuse not to chase your fitness and lifestyle goals.⁣
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So, which one are you—early bird or night owl? 🐦🦉⁣
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No matter how busy the season becomes, you should always make time for YOU.⁣
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Here’s a look ahead at our Thanksgiving schedule next week:⁣⁣
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🗓️ Wednesday, Nov. 27th: no 6:30pm class⁣⁣
🦃 Thursday, Nov. 28th: 8:00am class⁣⁣
💪 Friday, Nov. 29th: Limited Classes (7 AM, 9:30AM, and 4:30pm)⁣⁣
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Sign up, show up, and keep chasing your goals. Let’s finish this year strong—together.⁣⁣
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See you in class!⁣⁣
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Can you believe we’re already halfway through Row-vember? It’s been inspiring to watch everyone putting in the hard work before and after class! If you haven’t jumped in yet, don’t stress—there’s still plenty of time to join the fun. Here are a few creative ways to sneak in more meters and keep the flywheel turning:⁣
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1. Warm Up with Purpose⁣
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Got an extra 5-10 minutes before class starts? Hop on the rower for a quick warm-up. Just 5 minutes of steady rowing can add up to 1,000 meters to your total—and it won’t even feel like extra work! It’s an easy way to boost your numbers while getting your body ready for class.⁣
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2. Cool Down with a Friend⁣
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As temperatures drop, it’s tempting to skip that post-class cool-down walk. Instead, grab a classmate and row a relaxed 1k while you chat. It’s a perfect way to unwind, rack up more meters, and even make new friends in the process.⁣
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3. Put Your At-Home Rower to Use⁣
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Do you have a rower at home or work that’s been collecting dust—maybe one you bought during Covid that’s now a glorified coat rack? (We’ve all been there! 👋🏼) Take advantage of it by incorporating 3-5 minute rowing breaks throughout your day. These mini-sessions add up quickly, give you an energy boost, and can help break through mental blocks or tough tasks.⁣
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Remember: Consistency is Key⁣!
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We are hosting a CrossFit Level 1 Certificate Course on January 11th - 12th, 2025 in Chantilly, VA! ⁣
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Sign up at CrossFit.com ⁣
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Run Club found our happy feet today with some saucy switchbacks and monster hills!

The cowbells, cheers, and camaraderie helped inspire our stride and we feel more elevated than the ascents themselves! We had some podium finishes and a very impressive finish by at her first 5-miler!

We have more fun runs and another race in December if you are interested in flying with us!

Interested? Reach out for details! ⁣
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Kicking off the week with some serious motivation! Over the weekend, Manya and Sangita competed at !

They finished 6th overall and snagged a Top 3 finish in one of the events! ⁣
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But here’s the thing—what you see on the competition floor is just a glimpse of the effort these two have put in. Only those closest to them know the obstacles they’ve overcome, the sacrifices, and the dedication it took to make this weekend happen.⁣
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We’ve seen Manya and Sangita push through setbacks, keep showing up, and refuse to settle. ⁣
It’s that kind of resilience that makes them an inspiration to our entire Cardinal community. ⁣
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Ladies, keep raising the bar and showing us all what’s possible! ⁣
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Back on the trail with some easy miles in the sunshine! ⁣
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No regrets—just an egret! (Swipe to see our surprise spectator of the day).⁣
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Cardinal Run Club is rolling through the fall, and we’ve got a spot for you. This is the Run Club for everyone!⁣
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Interested? Reach out for details! ⁣
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🍁 Fall Schedule 🍁⁣
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As we enter the new season, we’re turning up the heat!

Autumn is the perfect time to recommit, refocus, and push yourself to new heights. ⁣
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New to the line-up: Bulletproofing on Tuesday afternoons at 4:30—a perfect mix of mobility, strength, and recovery to keep you moving forward.⁣
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Time to sign up, show up, and show out. 💪 ⁣
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Resilience is born from every obstacle you face and rise above. It’s about turning setbacks into comebacks. ⁣
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Resilience lives here – in every moment you choose to keep going, no matter what life throws at you.⁣

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Happy First Day of Autumn! ⁣🍁
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Thank you to everyone who joined our community hike and the Run Club kick-off this weekend! ⁣
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The changing season is the perfect reminder that progress isn’t about big leaps—it’s about the small, steady steps that build lasting transformation.⁣
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Keep pushing, no matter the season.⁣
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