Exsurgo Strong and Fit

Exsurgo Strong and Fit

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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! πŸ™‚ In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! πŸ™‚ 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! πŸ˜€
Laura Kowalczyk
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!
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
Best of luck for you in your new location !!!
Thank you for supporting Briar Woods High School as an exclusive advertising sponsor. You are making a difference and positively affecting lives!

www.SideEffectsInc.com

Exsurgo Strong and Fit is a goal oriented, evidence based training facility to help people live stronger, more active lives. Strength and Conditioning

Operating as usual

04/02/2021

πŸ₯³ Three months today until the new Exsurgo Strong and Fit Performance Center is open for business!!!

Here are the photos I promised in my last post! πŸ“Έ

πŸ‹ As you can see there's plenty of space to expand our middle and high school training sessions, which are programmed by Greg Lutton, the VA State Director of the National High School Strength and Conditioning Association.

πŸ‹πŸΌβ€β™‚οΈ Ever heard of Spartan DEKAFIT? DEKA, from the creators of Spartan, is the decathlon of functional fitness designed for ALL levels. We are the only facility in NOVA to officially offer these competitions! Lots more to come on that....!

πŸ‹πŸΌβ€β™€οΈ Ladies! Stay tuned for more info on our second new offering, "Glute Camp". These classes will help you build strong glutes (helping you lift heavier, jump higher, run faster, swing harder, prevent knee, hip, and lower back injuries) oh AND you'll look amazing too πŸ‘πŸ’₯

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #smallgrouptraining #youthathletetraining #loudounpossible #strengthandconditioning #glutecamp #beexsurgostrongandfit

03/25/2021

It's official!!! Exsurgo just signed the lease on 5000sqft of awesomeness!! July 1st we will open for business in AshburnπŸ’₯

Key exciting things are:

πŸ‹πŸΌβ€β™‚οΈ We are the only facility in NOVA offering Spartan DEKAFIT events. Come and train with Elite Spartan Pro Immie Cross to prep yourself for competition.

πŸ‹πŸΌβ€β™€οΈ Exsurgo is home to Greg Lutton, the VA State Director of the National High School Strength and Conditioning Association. If you're looking for training for your middle and high school athletes, this is the place to go!

πŸ‹Check out Exsurgo Performance Systems using the latest technology for athlete assessments. We'll be offering post PT rehabilitation for athlete's return to sports.

πŸš΄β€β™‚οΈ And a super secret special surprise... 🀫

Come and see why we've been voted best trainer/youth trainer three years in a row by Posh Seven Magazine.

Other gyms like to claim they are "the best" and talk a good talk but why not come and see what we have to offer you. Schedule a complimentary assessment today!

We have dedicated relationships with local PTs, chiropractors, and sports teams. Simply put we've got you covered!

Watch this space for photos of the new gym!!

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #beexsurgostrongandfit #smallgrouptraining #strengthandconditioning

03/16/2021

πŸ’₯ CHECK THIS OUT πŸ’₯

Calling all Exsurgo athletes. This would be a great educational webinar for you all to attend. Thanks Jenna from Art of Motion Physical Therapy for hooking us up with this!

#exsurgostrongandfit #rise #regain #recover #youthathletetraining #sportsperformance #weightlifting #gym #speedandagility #resistancetraining #injuryprevention #youth #sports #spartanpro #spartansgx #spartanrace

03/11/2021

This week we are seeing some beautiful early spring weather in Virginia πŸŒΈβ˜€οΈπŸŒ‘. What better way to celebrate than heading outdoors for a good old Spartan bucket carry!!

Won't be long before we're heading back onto the race course. Aroo to that! πŸ’ͺ🏻

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable #dekafit #dekastrong #teamdeka #stopguessingstartassessing

03/08/2021

Looking for a way to increase your side to side jumping or change of direction? Perhaps you run on trails and need to dodge rocks at a moments notice?

Try these. Start with a seat that allows you to bend your knee to 90Β°. Sit on the box then raise both feet a bit and drive them hard into the ground and then jump laterally to one side. Repeat on the other side. Start with a few of each side just to get the pattern down. Once you feel comfortable driving up and over, you can go for increasing the speed at which you move.

For an added challenge once you do a few weeks of the double leg variation, move to a single leg version. Key things to note here are body angle and leaning into the direction you want to go.

Prerequisites for these are the ability to do seated vertical jumps with both legs and then progressing to a single leg.

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #fitness #jumptraining

03/06/2021

At Exsurgo Strong and Fit our Small Group Training classes are safe and structured using evidence-based, goal-oriented training.

These classes will have you hinging, squatting, pushing, pulling, twisting, carrying, doing core work and cardio. They will get you functionally strong and fit for your everyday life!

The SGT crew are a group of dedicated individuals who share a common goal. Come on in and find out for yourself! Plus we love to have fun!! 😜

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #beexsurgostrongandfit #smallgrouptraining

02/18/2021

HOLD ON TIGHT!!

So you don't need a gym and fancy toys to make improvements to your grip. What can you find at home to use?

I'm pretty sure everyone has access to a towel and a tree branch!

1) Just dead hang from the towel
2) Hang with the arms at 90 degrees to get more engagement of the back and arms.
3) If you can, try some pullups!

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable #dekafit #dekastrong #teamdeka #stopguessingstartassessing

02/12/2021

To be a successful obstacle course racer you have to have good grip strength. In our OCR Small Group Training classes we are constantly working on this.

However, you don't need a gym and fancy toys to make improvements. What can you find at home to use?

Stay posted for a simple idea....

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable #dekafit #dekastrong #teamdeka #stopguessingstartassessing

02/04/2021

An absolutely fantastic shot of Pauline taken at our running clinic back in October last year.

At Exsurgo we incorporate supplemental knee, hip, ankle and core work to give ourselves not just improved running technique and gait, but also to ward off potential injury.

An athlete should always take preventative care of their body. Think pre-hab so you don't end up in re-hab!

However, if those nagging pains do arise we are happy that just a stones throw away is MAC Physical Therapy Group LLC where our clients can get top notch care, while continuing to train with us.

Being in physical therapy can be tough on an athlete's state of mind, but when their coach works closely with their therapist it means they can continue to train in a safe and constructive environment.

Hit us up if you're looking for coaches that will build you a strong foundation for whatever your sport or goal.

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #spartanvirtualracing #aroo #burpees #whateverittakes #unstoppable #gohardathome #unbreakable #ocr #fitness #racinglife #running #trailrunning #training

01/30/2021

Exsurgo Strong and Fit, prepping people for Spartan DEKAFIT! Let’s go!

#exsurgostrongandfit #rise #regain #recover #dekafit #spartan #spartanrace #spartanpro #spartansgx #burpees #rams #thetank #dekastrong #dekamile #teamdeka #training #fitness

[01/27/21]   In preparation for offering DEKAFIT at Exsurgo we just purchased "The Tank M4" from Torque Fitness. The faster you push it, the harder it gets!!

Can't wait to see people negotiate this "zone" when we host our first event!!

Watch this space!

Thanks Bensound for the music.

#exsurgostrongandfit #rise #regain #recover #dekafit #spartan #spartanrace #spartanpro #spartansgx #burpees #rams #training #fitness

01/26/2021

Last weekend we got our OCR clients together for Spartan Strength Baseline Assessments.

Prior to the weekend they had already tested their 1 mile run, 1 mile row, fastest 30 burpees and longest hang time.

On Saturday, using technology from exsurgo.tech, they tested their jump height, ground contact time, raw pulling power, and grip strength.

Now we take the numbers and work on a program to improve them. After all, if you're not assessing, you're just guessing!!

Hit us up if you want to get assessed or if you're interested in purchasing this technology for your athletes/facility.

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable #dekafit #dekastrong #teamdeka #stopguessingstartassessing

01/19/2021

What's that you ask.... some tools of our trade πŸ”¨

This weekend we're putting our OCR athletes through our very own Spartan Strength Baseline Assessments.

These assessments will utilise our very own innovative technology from exsurgo.tech and include measurements such as jump height, ground contact time, and raw pulling power.

We'll also assess athlete's grip strength using a variety of different hand holds. Throw in some timed events (1 mile run, 1 mile row, 30 burpees, dead hang) and we've got ourselves a great baseline for our sport.

If YOU want to get tested to see where your strengths or weaknesses lie, or you're keen to up your game, then hit us up for a complimentary assessment!

Want this tech for yourself or your facility? Head to exsurgo.tech to check it out!

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable #dekafit #dekastrong #teamdeka #stopguessingstartassessing

01/16/2021

We are really excited to announce we have officially affiliated with DEKAFIT to be able to offer DEKA training and competitions at Exsurgo Strong and Fit.

DEKA, from the creators of Spartan, is the decathlon of functional fitness designed for ALL levels.

Exsurgo Strong and Fit is the only facility in Northern Virginia to offer competitive events in this sport.

Spartan have done a great job of creating an offering that anyone can participate in, no matter their age or fitness level. We are excited to watch people "test", train, and compete. Having been an SGX Coach and Spartan Pro Team member for the last two years, I'm excited to help people go from good to great in the DEKA arena.

2021 is going to be an exciting year. In the words of Jarod Cogswell it's time to "BRING IT!"

#exsurgostrongandfit #rise #regain #recover #dekafit #spartan #spartanrace #spartanpro #spartansgx #burpees #rams #training #fitness

01/10/2021

Last night we hosted our new softball team, who will be working with us on a weekly basis.

After completing a progressive warmup the girls went through our exsurgo.tech performance baseline testing.

Athletes tested their jump height, ground contact time, and raw pulling power. It was really interesting to see the differences in their absolute strength vs relative strength, taking into account there was a 100lb difference between the lightest and the heaviest athlete.

These assessments give us a baseline from which to train from. When it comes to sports, and making improvements to better your game, assessment is key. If you're not assessing you're just guessing.

We are excited to see the progress these young ladies make over the next 8 to 10 weeks.

If you've got young athletes that are looking to build a strong injury free foundation, gain an edge over their competition, and train with the Virginia State Director of the National High School Strength and Conditioning Coach, then hit us up!

#exsurgostrongandfit #rise #regain #recover #youthathletetraining #sportsperformance #weightlifting #gym #speedandagility #resistancetraining #ladiesoflifting #injuryprevention #girlpower #stopguessingstartassessing #beexsurgostrongandfit

01/07/2021

After watching the Spartan games over the weekend I was excited to put my OCR class through a modified version of the DEKAFIT. We made equipment and weight adjustments where necessary, but managed to stick to the original design for the majority of the workout.

It was a mix of pushing hard but also holding back a little, being competitive but also being cautious. I think all the athletes learnt their strengths as well as where they could push harder when we try it again, myself included. I've a feeling "next time" will look quite different!

Here's some classic aftermath pictures πŸ₯΅πŸ€ͺ

What was so great about this workout was that two of my clients later commented on how much they enjoyed it. We are excited at the prospect of becoming an affiliate with Deka and look to host events in the future. Watch this space!

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable #dekafit #dekastrong #teamdeka

12/09/2020

Working out alone can be tough, it can be boring...

Working with a trainer can motivate, inspire, and educate your workout!

But even better than that... workout with your spouse! Have a fitness "date" at our Small Group Training classes.

These classes will have you hinging, squatting, pushing, pulling, twisting, doing core work and cardio. They will get you functionally strong and fit for your everyday life!!

Come on in and find out for yourself!

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #beexsurgostrongandfit #smallgrouptraining

12/05/2020

Today Coach Greg put me through some exsurgo.tech Gstrength and Gflight assessments; the counter movement jump, the depth jump, and the isometric mid thigh pull.

What do these movements mean to me? For starters it gave me a baseline for the day and helped me know what I was capable of, before we started lifting a weight. The results guide the workout.

Want to get assessed? Want to know what YOU are capable of? Let us create your athlete profile to guide your training.

At Exsurgo Strong and Fit we use evidence based, goal oriented training, with our innovative technology to get results. Stop guessing and start assessing!!

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #running #trailrunning #beexsurgostrongandfit

10/05/2020

Saturday's running clinic, "Exsurgo Run", was a huge success! πŸƒπŸΌβ€β™€οΈπŸƒπŸƒβ€β™‚οΈ We worked our way through a comprehensive dynamic warmup, talked over the importance of form and technique for speed, efficiency, and injury prevention and then used the Gsprint from @exsurgo.tech to put ourselves to the test!

Here are the highlights!! πŸ’₯

Hit us up if you want to learn more about how to run, how to run better, or you just want to see how fast you are. Athlete assessments are always on offer at Exsurgo Strong and Fit.

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #running #trailrunning #beexsurgostrongandfit

10/03/2020

Tomorrow we are hosting our second running clinic πŸƒβ€β™‚οΈπŸƒπŸΌβ€β™€οΈπŸƒ. Come along if you want to learn how to improve your technique, warm-up correctly, and reduce your risk of injury.

We are meeting at the Claude Moore Visitors Center at 12:30pm.

See you there!

#exsurgostrongandfit #rise #regain #recover #functionalmovement #hinge #deadlift #resistancetraining #weightlifting #gym #healthylifestyle #fitness #healthyliving #trx #benchpress #girlpower #beexsurgostrongandfit

10/02/2020

Wednesday night's OCR Small Group Training turned into "Deadlift Day" πŸ‹πŸΌβ€β™‚οΈπŸ‹πŸΌβ€β™€οΈ

@azstavely blew his previous PR away with 3 reps of 300lbs

@ellac_9 hit 135lbs after not deadliftng for 3 years!!

Amazing things happen at Exsurgo Strong and Fit every week. Come and join us, amazing things can happen for you too πŸ’₯

#exsurgostrongandfit #rise #regain #recover #spartanrace #spartanpro #spartansgx #smallgrouptraining #strengthandconditioning #weightlifting #gym #resistancetraining #ocr #fitness #fun #kettlebells #trx #spearthrow #trailrunning #unbreakable

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.

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Location

Telephone

Address


21660 Ridgetop Circle, #175
Sterling, VA
20166

Opening Hours

Monday 05:30 - 20:00
Tuesday 06:00 - 20:00
Wednesday 05:30 - 20:00
Thursday 06:00 - 20:00
Friday 05:30 - 16:00
Saturday 07:00 - 12:00
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