PR Star Fitness
Welcome to the official PR Star Fitness page. Please also check us out at www.prstarfitness We teach technique and consistency, followed by intensity.
CrossFit PR Star was established in March 2012 by Ryan Cage in his home garage. His goal from the beginning was to open a CrossFit “Box” and create a great community like the one he was involved in when he first started off! We are a community that welcomes everyone as family and never want anyone to feel embarrassed or left out. At CrossFit PR Star, no athlete is more important than another. We w
Operating as usual
Proud of our crew for representing the PR Star Brand this past weekend at 🤝
Today we honor a man who stood for-acceptance, equality, and who’s non-violent protest-have echoed throughout the last 50 years.
Wishing the best of luck to four of our very own who will be throwing down this weekend in Miami at 🌴🏋🏻♂️🏊🏻♀️
Once available, we will be posting a link for streaming so our community can follow along!
Good luck 🍀
Starting the week, and new training cycle, off strong with Coach TJ’s 5p class!
2023 is here and with that we have a brand new training cycle coming at ya!
Our PR Star Wars/Open Prep Cycle is here and we can’t wait to get it rolling next Monday (1/9).
Check out these slides for FAQ’s, important dates and timelines.
The Open is coming, time to get ready 😈
This week, we are kicking it to the OG for our coaches spotlight. Who else, but our fearless leader, PR Star’s Owner, Mr. Ryan Cage! Fun fact about Ryan, he’s currently planning to hike the Camino de Santiago (The Camino Hike) in the next 5 years. That is roughly a 34-37 day hike, sheesh!
Ryan and Rachel opened the doors of PR Star in July of 2012 and we couldn’t be more grateful for everything that they’ve done to grow our community throughout the years. Swipe right to read more about Ryan’s fitness goals inside and out of the gym!
We are excited to announce the "Show Your Love, Give Blood" Blood Drive with INOVA that will take place on Friday, January 27th, in the PR Star Fitness lobby! You are allowed to workout prior to giving blood, but not immediately following giving blood. Longtime member, Kelly Eignor brought the need for blood in our community through her own cancer diagnosis. Read more about Kelly's story here below:
"Hey PR Star Fitness Family! I am so excited to be a part of this next charity event at PR Star. The Show Your Love, Give Blood, blood donation drive with INOVA!
I was diagnosed with a relatively rare form of cancer (Neuroendocrine Tumors) back in 2020, for 2 years treatments were easy and didn’t interfere with daily life, but in early 2022 all that changed. (Insert lots of medical stuff here) Trying to keep a long story short, after 5 rounds of IV chemo my body was crushed. White blood cells were low, platelets were low and Red Blood Blood cells were low. As someone that had done CrossFit for almost 5 years at that point, fighting the fatigue caused by low Red Blood Cells was mentally heartbreaking. I couldn’t walk up the stairs or to my mailbox without shortness of breath or becoming light headed. When I finally hit my breaking point my oncologist was able to schedule a blood transfusion the next day.
Here’s the thing…you can’t really do anything to fix this kind of low Red Blood Cells on your own. Yes, eating certain foods can help in regular life, but when numbers get this low the ONLY thing that really works is a Blood Transfusion.
Blood banks are ALWAYS in need of blood, and since COVID they are in even higher need. This is one thing that you can’t “write a check” to. The only way to support blood banks is by putting in the time and making a personal donation.
When I finally received my blood transfusion it was a night and day change, within hours I started to feel like myself.
I hope you will make time in your schedule to donate blood at PR Star on Friday, January 27. If you can’t on this day, check the INOVA Blood Donor schedule for other opportunities.
If you read this far, thank you! Now click that link and sign up for a time!! :)"
Kickin’ off the New Year with the last week of our current training cycle!
Rope Climbs, Sandbag Carries and Shuttle Runs are on the menu for our Metcon today!
Wishing everyone a great start to 2023! Let’s make it a year to remember 😃
This week for our coaches spotlight we’re ending the with a bang! 💥 TJ (or Todd if you prefer) is PR Star’s very own head coach! When he isn't found coaching or training on the gym floor to some country music, you can catch him plugging away on his laptop writing workouts, listening to Surfaces or scarfing down a delicious bkd bagel with a cup of cold brew! Swipe to read more about TJ’s fitness & health routine in and out of the gym!
The staff at PR Star wishes a very Merry Christmas to all who celebrate! We hope you have a great day with loved ones 🎅🏼
Christmas, Hanukkah, Kwanzaa, New Years and anything else in between calls for a lot of travel and potentially time out of the gym. We got you covered with a 5 week training cycle to get you through the busy Holiday season! Check out what we have in store for everyone!
Another day, another Coaches Spotlight! Today we are spotlighting one of our early morning coaches and Supernova Athlete, Ben! Whether Ben is coaching the 5 or 6am class during the week or training at 330 or 4am (yes you read that right) he is always going to be playing some rock music as the DJ! Swipe right to read more about Ben’s goals in and out of the gym.
Another Thanksgiving means another chance to be thankful for our amazing community.
Thank you to everyone who joined this morning for our 6th Gobble Gobble workout. We hope everyone has an awesome Thanksgiving 🦃
November's Member of the Month - Jimmy Twomey:
Congratulations to Jimmy Twomey for being November's Member of the Month! Through his legally binding Bingo Card, Jimmy has set some big goals for himself in 2022. He's been chipping away a those through his hard work and consistency. Read more about Jimmy here:
What have you learned about yourself since joining PR Star?
I've learned that I can trick myself into doing cardio if it's disguised as barbell work. My waistline is appreciating it after enduring a couple couch potato years.
What is your biggest piece of advice to someone new at PR Star?
My opinion is that the most important thing is to have fun with it - from there, consistency and volume will be easier and results will follow.
What are you currently working on/current goals?
Well, for my legally binding June PR Star Bingo card, I had committed to adding 20lb to my sn**ch 1RM so I am still chipping away at that. Besides that, I am working on the skills and conditioning to able to complete more of the WODs as prescribed. It's quite an adventure learning the gymnastics movements after not having done pull-ups since undergrad.
What is your favorite healthy snack?
If I eat a container of hummus in one sitting is it still healthy? Sabra roasted garlic is a weekly staple.
What is your favorite pump up song?
Lots of great options here but Mo Bamba gets it done for me. Honorable mention to most of Cardi's discography
We move on to another week of Coaches Spotlight and highlight the first of our three Coaches and one of the longest tenured PR Star staff member, Krissy! A little fun fact about Krissy is she used to be on a jump rope team and has a dog named Squash! To learn more about Krissy’s fitness goals in and out of the gym, swipe right!
Our members and coaches completed a successful Ton Challenge this weekend led by Coach Tucker!
We saw a bunch of PR’s and a lot of happy faces while doing so 💪
We’d like to wish a Happy Veteran’s Day to all of our community members who have served and continue to serve for our country!
PR Star classes will be doing the Hero Workout “Omar” today in honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, who died of wounds suffered on April 22, 2011.
10 Thrusters ( #95/65)
15 Bar-Facing Burpees
20 Thrusters ( #95/65)
25 Bar-Facing Burpees
30 Thrusters ( #95/65)
35 Bar-Facing Burpees
Thank you again to all of those who have served.
Another week of coaches spotlights and we’re rolling into one of our longest tenured coaches on staff, our General Manager, Joel! Whether he’s blasting some hard rock music at any and all of his classes or the pile of snacks where he sets up shop for the day, we always know when our guy is at the gym. Swipe right to match read more about Joel’s fitness in and out of the gym!
We wanted to thank everyone for coming out to and supporting the event this year. Through all of your donations, the community was able to raise $3,400 for CJ3. This money will assist a veteran named Wes Yarborough in receiving his new service dog, Nyx. Nyx is currently on her way to finish her service dog training and will be with Wes soon. This wouldn't be possible without you!
The "TOTAL" Challenge:
We are excited to announce our "TOTAL" Challenge that will take place on November 12th at 11AM-1230PM. The TOTAL is one hour to complete:
1 rep max bench press
1 rep max back squat
1 rep max deadlift
Registration will take place in Wodify under WOD for 11/12/2022. The event is free, but for those that would like to register for Rogue Fitness' Challenge can do so here. If you plan on doing the TOTAL Challenge, we highly recommend that it be your only workout of the day. The morning Saturday classes will operate as normal. The event will start with a group warm-up and guidance on suggested weights will be provided. If you have any questions, please let us know.
Next up with our coaches spotlight is our newest addition to our coaching staff, Kristi! You can catch Kristi coaching our 6am Tuesday class and Wednesday noon class OR during any time of the day crushing a workout. When in doubt, Kristi is always down to take on a CrossFit “Girls” bench mark or any workout with a pistol squat! Swipe right to read more about her life in and out of the gym.
THANK YOU 👏🏼
We had an amazing turn out this morning for the 2022 !
Thank you to all of our participants, coaches, sponsors and spectators who helped raise money towards the . We are extremely grateful for all of you.
Sage & Burgundy
We’re all set up and ready to go for this years event TOMORROW!
Doors will open at 8a and the event will begin at 830a with a raffle to follow.
We want to thank all of our sponsors and companies who donated towards the raffle for !
Sage & Burgundy
Rolling along with our coaches spotlight, we’re moving on to our previous intern turned staff member, Mr. Tucker Spence! When Tucker isn’t coaching early morning classes at PR Star or working with our Youth athletes in the evenings, you can catch him jamming out to some EDM while playing Disk Golf! Tucker has some big strength goals to close out 2022, swipe right to read more about them and his training and lifestyle!
Looking to be a part of the PR Star coaching team? We’re hiring!
PR Star is looking to hire a hard-working, motivated and charismatic individual to join our coaching team and deliver the best health and fitness experience to our members. The current opportunity is for a part-time coach with availability in the morning and evening with up to 5-10 hours of coaching per week(additional weekend availability considered a plus), and may include opportunities for non-coaching duties for the right candidate. We are looking for a permanent fit and are looking for the person with the right attitude and work ethic.
For more information and how to apply, follow the link below to view the posting on
Introducing our third and final workout for this years event - Pennington!
Buy In - 1 Mile Run w/ Partner
With Time Remaining…
Max Burpees with only 1 partner working at a time
Read more about Mike Pennington Below…
“Police Officer Philip Pennington was shot and killed on Thanksgiving Day after he and other officers responded to the home of a man who had ambushed and shot an Arlington County sheriff's deputy the previous day. Officer Pennington had served with the Prince William County Police Department for 11 years. He is survived by his wife and son. Five years after the shooting, his wife was sworn in as a Prince William County police officer. Philip Michael Pennington Elementary School in Manassas is named for the fallen officer.”
Next up on our coaches spotlight is the Queen of the Hot Girl Walk, Ms. Celine Takla! Celine is constantly bringing the energy to her classes through her infamous Spotify Playlist, “Hot Girl Classes” and is always the first to greet our members with a smile! When Celine isn’t vibing watching New Girl or vibing to some One Direction she is working on finishing up her degree at George Mason University. Swipe right to read more about Celine!
Meet October's Member of the Month, Kathleen Lunn! She has been a staple in the PR Star Fitness community for years and brings a smile to every 7AM class she attends!
When did you start CrossFit and why?
-A long time ago! My friend Melissa Katz asked me to join her for a Saturday Crossfit class in a grocery store parking lot. Although the workout was really hard and I was really sore for days, I realized that I could be doing so much more in my exercise routine. I was hooked from that point on.
Why do you continue to come after all these years?
-There are so many factors that keep me coming year after year. Personally, I am motivated to stay in shape, challenge myself and continue to build strength as I get older.
-All the other Factors! PR Star Coaches/Staff, The People/Community, Facility/Equipment, Programming/Knowledge, Personal approach in a group setting
How did you stay motivated through the pandemic?
-PR Star Zoom classes got my day started and broke up the monotonous days and weeks at home. The Zoom classes gave us all some sanity every day and a chance to spend time with the coaches and members virtually.
What are you current goals?
-Stay active and consistently attend classes
-Slowly build strength without sacrificing form
What advice do you have for others?
-Go at your own pace
-Set realistic goals
-Listen to your body
-Celebrate your progress even if it is a small win
Introducing the first of 3 workouts for this years event!
3 DB Goblet Squats
3 Ab Mat Sit Ups
*Add 3 Reps to each movement each round. Partner 1 does 3/3, then Partner 2 does 3/3, etc.*
Read more about Dennis McCugh below…
“This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001. Dennis abandoned a career in finance to pursue his calling as a firefighter. His brother Michael spoke of a brother with a goofy grin and a sharp sense of humor who often made himself the punch line of jokes and someone who was more than a sibling. "He was an older brother by birth, but he was a great friend by choice."
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