No excuses! Try our gym for 7 days for free and discover how you can make CrossFit a part of your daily routine.
Verity Speed & Strength
Strength and conditioning gym in Dulles focused on teaching proper techniques, nutrition planning, a
Operating as usual
Ready to take your workout routine to the next level? Join our CrossFit gym for a 7 day free trial and see the difference for yourself.
It's time to get serious about your fitness goals! Join us for a 7 day free trial and see what our gym can do for you.
Break a sweat and find your groove at our gym with a 7 day free trial. You won't regret it!
Looking for a new gym to call home? Come check us out for a 7 day free trial! Our friendly coaches and great facility will make you feel right at home.
Get a taste of what our gym has to offer with our 7 day free trial. Try out all our classes to see if CrossFit is the right fit for you!
Ready to get in shape and feel your best? Come join our gym and try CrossFit for a 7 day free trial!
When it feels tough, you’re doing it RIGHT!
Believe so deeply until it manifests for you.
Welcome back Luana and Erik!! We missed you!💪🏽🤘🏼
With all the New Year’s resolutions that can be super motivating but end up in failure a few weeks later, let’s remember the value of baby steps and simplicity.
Getting back on track doesn’t have to be complicated.
❄️Eat Whole Foods
❄️Stick to a consistent gym
❄️Prioritize rest and recovery
We are SO THANKFUL for each and every one of you.
To the coaches, to the members, to our owners, and to the people who drop in, we appreciate everything.
2021 was a year full of success in and out of the gym, we are so proud of the amount of work and effort we see every single day.
If you have a minute, please make a post or story (and tag our Instagram) on ANYTHING you are proud of this year.
A video of a PR lift, a picture of your favorite meal prep, etc.
Show off your hard work and let’s celebrate!!!!!
To our verity family-
WE LOVE YOU!!!!
“By engaging in active recovery workouts, you help get blood -which carries oxygen and other nutrients- to your repairing muscles, without stressing your body out more.
Another perk: active recovery ensures you’ll be less sore or stiff and enhances your performance when you return to regularly programmed workouts.
Your body can recover faster when you keep the body moving in a low intensity exercise after a hard few days of training.”
We’ve all been told growing up that you need to eat oranges to get your Vitamin C.
Turns out there are so many other fruits and vegetables that we can eat to get our RDI of Vitamin C. (A medium orange has 69% mg )
Switch up your daily dose of Vitamin C by trying one of these below⬇️
✨Red cabbage: 1 cup has 84% mg
✨Strawberries: 1 cup (halves) has 89% mg
✨Broccoli: 4 oz steamed broccoli has 101% mg
✨Black currant: 1/2 cup has 168% mg
✨Bell peppers: 1 medium green bell pepper has 159% mg
✨Kiwi: 1 kiwi has 106% mg
Pick your poison….
Push up or handstand push up?
9am came to WORK today 💪🏽
We hope you all had a wonderful Christmas!
Time to get back into the gym and crush some goals that you have set for yourself.
Don’t let the small holiday setbacks take control-
It is a brand new week and every day is a chance to do better!
Setting a successful resolution for the New Year!
#➀ Adopt a new identity
⇨ What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously).
To change your behavior for good, you need to start believing new things about yourself.
#➁ Make small changes to your environment
⇨ You’ve probably heard the idea of laying your workout clothes out the night before.
Same idea – take small steps to build an environment that supports your new identity.
#➂ Start small
⇨ Small changes add up to big results over the course of a year.
Small changes you can stick with are immensely more valuable than large changes you ditch a month in.
If your goal is to revamp your diet, start with a small habit you can nail every single day.
Instead of changing everything at once, you’re going to drink one big glass of water at every meal.
This reinforces your new healthy identity, has a specific cue (when you eat), and cuts out calories (assuming you switch out soda).
Next week, you’re going to add another small change on top.
#➃ Focus on sustainability
⇨ Our small changes create big results, but only if we can stick with them over time.
When adding a new habit, your first thought should be, “Is this so easy I can do it all year long?”
#➄ When you inevitably fall down, get back up as soon as possible
⇨ Plan ahead. What hurdles to you forsee standing in your way? What can you do now to get ahead of them? Set up contingency plans with the expectation that life will get in the way.
Get back on track.
Sure, you didn’t get that workout in today, but you’re going to get it in tomorrow.
You’ll be right back on track.
What are some of your New Years Resolutions?
Keep it simple!
Most of are problems when it comes to nutrition is making things too complicated.
This leads us to feeling overwhelmed by too many options.
Find a simple and practical routine that works for you and be consistent.
These are three major tips that help me stay on track for the week.
When I can follow these steps I know I will have a more successful week.
“The greatest project you’ll ever work on is you.”
“By changing nothing, nothing changes”
One of my favorite things about CrossFit is seeing the change it has in individuals.
Whether that’s a healthier diet, better movement patterns, or something more simple- like a bigger smile each time they walk through the doors.
Living and believing in a healthy lifestyle is truly magical in the way that it can transform your life. Trust and ENJOY the process.
Fuzzy crewnecks? Yes please!!! Grab yours before they are gone! They also make great gifts 😉🤩🔥
If you are ready to be committed to your fitness in 2022 we are starting a small group Intro to CrossFit Course!
Typically, we start our new members with our 1-on-1 Origins Course ($350) but that price point can be a barrier for a lot of people.
This group Origins is a 2 day intensive where you will learn the basics of strength, conditioning, and nutrition.
Its also a chance for you to start on your new journey with a group of people at the same level as you!
Our first course begins January 8th-9th from 11:30AM-1PM.
The cost is $159 and includes an optional Nutrition Consultation!
Register today - only 8 Spots available!
Send us a dm if you have any questions!
Have you checked out our extra work on Sugarwod? If you are looking for that extra little piece to add to your every day training, this is it!
Last picture is an example of todays programming.
Send over a congratulations to for winning first place in the mens 40-44 division!! We are so proud of you and all your hard work!💪🏽
“Discipline is the bridge between goals and accomplishment”
The man. The myth. The legend.
This weeks member highlight is none other, then Ronald.
If you know Ron, you love him. He brings the energy, the sauce, and ALL the giggles.
Although he can make a joke out of any situation, this guy knows how to work hard AND have a fun time while doing it.
If Verity had a mascot, it would be this guy.
What’s your favorite thing about Ronald? Don’t be shy!!
Has this week been rough on you?
Muscles aching from the workouts, maybe you’re getting over a cold from this bipolar weather, or just a little too stressed at work?
Take some time to focus on yourself.
Stretch, breathe, get a massage, go to a yoga class with friends.
Hydrate, make homemade chicken noodle soup, pop some vitamin C, read a book.
Relax on the sofa with your family, watch a movie, have some stovetop popcorn and m&ms.
These little actions are so important to prioritize throughout our life. It may seem small, but these things will help to pick us up when we are down.
Don’t underestimate the power of self care, whatever that may be for you. 🍊🍫🧘🏽♀️🛀🏽
What is your favorite way to self care?
Looking for a healthy salty snack? Try out this chickpea recipe; they are crispy and full of flavor. 🤗
Kobe Bryant’s 10 Rules:
1) Get better every single day
2) Prove them wrong
3) Work on your weaknesses
4) Execute what you practice
5) Learn from greatness
6) Learn from wins and losses
7) Practice mindfulness
8) Be ambitious
9) Believe in your team
10) Learn storytelling
Monday motivation? One word. GUS!!!!!!
Did you grab your Verity long sleeve yet?
“We don’t grow when things are easy; we grow when we face challenges.” -Anonymous
2021 was full of challenges for all of us. Challenge is good. It forces us to grow and become a better version of ourselves. If you’re looking for a way to reset your mind and body for 2022, join this New Years 6 week nutrition challenge! See Weekly Whiteboard email for details!
When you walk into the gym and see your bestie.
Who’s your gym bff?
Don't forget to register for our butterfly workshop this Sunday at 10am! 🦋
Register at: https://verity.pushpress.com/open/event/cal_e932533ec47710?framed=0
A 1-hour workout is 4% of your day. Make yourself proud.
“I have not failed. I've just found 10,000 ways that won't work.”
Let’s get after it💪🏽
Shop small with Verity! Visit our website verity.training to grab some gifts for under the 🎄!
Front squat Friday ;)
Turkey Trot 5k! 🦃Thank you to everyone who came out! Till next year!!!
Happy Thanksgiving to our Verity crew and your families!!
We are thankful for each and every one of you ❤️ now bust out those stretchy pants and let’s get to work 🍗🥧🥐
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22611 Markey Court #105
|Monday||5:30am - 8pm|
|Tuesday||5:30am - 8pm|
|Wednesday||5:30am - 8pm|
|Thursday||5:30am - 8pm|
|Friday||5:30am - 8pm|
|Saturday||9am - 12pm|
|Sunday||9am - 12pm|
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