Primal Fitness

Hi! everyone (anyone?) I'll be in town at this exhibit today, come check it out and please come say Hi!

I Jumped and Climbed Through the National Building Museum’s New Parkour Exhibit - Washingtonian “Momentum Park(our)” was far more exhilarating—and physical—than your average museum visit.

Join me for a 100 Day Squat Challenge.

100 Squats a day for 100 days. Keep fit and committed through the holidays!

Free to join, open to all fitness levels.

I'll provide scaling, tips, and encouragement throughout!

https://www.facebook.com/groups/885173486527817

My apologies, at the airport and didn't plan properly to get this edited, polished and out, so here it is: out. Link to the Facebook group in the first comment. Or post on Instagram and tag

Hi everyone, thanks so much for joining me on this 100 day challenge. Knowing that we are going through it together will give me the accountability I need to make it all the way. The aim of the challenge is to increase your balance and strength through a range of motion that is incredibly useful for everyday life and even more so to protect you from injuries. The most common of which we call "office chair butt". But also to greatly decrease your likelyhood of falling through your activation and awareness and strength of your entire lower body. This challenge is open to everyone regardless of your current physical condition. However, the lawyers insist "consult your physician before starting any exercise program". We will be offering 4 levels of difficultly: mild, medium, hot, and extra spicy. So that wherever you are in Your fitness journey you can pick a level that is appropriate for you.
The 3 workouts are as follows:
1. 100 squats
2. 100 precision jumps
3. 10 sets of balance work

Here are the different levels. Again feel free to mix and match even from day to day as long as you complete 1 set at any level everyday.

Mild
1. Squats - holding edge of kitchen sink or other secure object for stability, complete 100 squats to whatever depth you feel comfortable.
2. Jumps - using a line on the floor step back about a foot or up to distance you are comfortable. With your feet slightly apart, Strive to jump and land with both feet at the same time on the line with control. All attempts count toward your 100.
3. Balance - holding the back of a chair or countertop with 1 arm outstretched to your side, place a precision stick, broomstick, or 2x4 or other slightly raised object on the floor. Attempt to stand with your balls of your feet on the precision stickk, accumulating 60 seconds. Rest as needed and Repeat for 10 rounds.

Medium
1. Squats- 100 squats to "thigh parallel" depth"
2. Jumps - starting at a distance of at least half your height do 100 precision jumps to a precision stick or other slightly raised object. All attempts count
3. Balance - starting on a precision stick or other raised object, accumulate 100 seconds of balance. Rest and needed and Repeat for 10 rounds

Hot
1. Squats - complete 100 squats with any of the following: full depth (past 90, "bottomed out"), squats on a narrow flat surface like the APK precision stick, or jump squats on the ground.
2. Precisions - 100 precision jumps from a distance equal to or greater than your own height. All attempts count.
3. Balance - achieve 60 seconds straight of balance on a precision stick or rail. Only count full 60 seconds attempts. Repeat for 10 rounds

Extra Spicy
1. Squats - mix any of the following to achieve 100: single leg pistol squats at least 90 degrees, jump squats on a precision trainer, or balance squats on a rail
2. Balance - using a precision trainer or rail, balance for 100 seconds consecutively. Only complete attempts count. Repeat for 10 rounds

You may do these workouts in any combination, but you must do at least 1 (squats, balance, precisions) each week. Strive to do the hardest variation at least 2 days per week.

I am happy to answer questions and give suggestions, message my personal Facebook or Instagram.

I look forward to joining you on this journey.

Much love,
M2

100 Day Squat / Jump / Balance challenge starts next Monday! I'll post more info here soon.

Join me starting next week for a 100 day Squat, Balance and /or Precision jump Challenge! We start on Monday December 18th. Commit to yourself and go through the holidays feeling great! #100daychallenge

Friends, I miss you.

I need a favor -

Would you please tell me the first moment at Primal Fitness where you felt either "I like this place" or more importantly "I belong Here"?

I am writing a talk (due tonight of course! ) for The Embodied Movement Summit. https://bit.ly/APK_EMS

- - Mark Toorock

[Free Ticket] Embodied Movement Summit LIMITED-TIME offer REDISCOVER THE JOY OF MOVEMENT GO BEHIND THE SCENES WITH 27+ WORLD-CLASS MOVEMENT EXPERTS TO REVITALIZE YOUR PRACTICE Discover what makes a practice meaningful enough to continuously bring us back (even if you’re just getting started). The Embodied Movement Summit is a first of its kind, 5-day eve...

Luchador masks and stage names also welcome 🦹

Morning classes are back for you early risers! We will be running MWTh this week at 6am and following we will be running MWF as we begin to ramp back up. Be sure to still enroll in class by following the link in our bio! See you bright and early!

Primal Fitness opened in 2006 as the first CrossFit Gym in Washington DC- as affiliate #54. For 14 years we have stood with CrossFit through false allegations of danger, through their fight against big sugar / big soda, and their fight against ineffective and damaging fitness through science and experimentation.

Right now, we are not proud of Greg Glassman. We are angry at Glassman’s racist statements and half-hearted apologies, as well as the deafening silence from CrossFit HQ on condemning hate and violence towards our Black brothers and sisters.

Primal Fitness has sought to honor anyone who has made sacrifices for the greater good — those who have sacrificed themselves in the line of duty in defense of our country, and those who have sacrificed themselves in defense of core principles that guide us as a nation and as a society. We have always worked to improve our members’ lives, regardless of their backgrounds. We take pride in the diversity of our coaches and our community. We have always taken active measures for inclusion and accessibility for our members.

Our hearts and our gym remain open to members dedicated to positive change, equality, and justice. We stand in solidarity with the Black community, and pledge to make an effort to dismantle the shackles of systemic and institutionalized racism that persist in our world.

The Crossfit community has grown far beyond Greg Glassman, and far beyond CrossFit HQ and the CrossFit games. We are still proud to be part of that community; it is overwhelmingly welcoming, inclusive, and full of people working to better themselves and the world around them.

We remain hopeful that Crossfit as an organization will find a new leader, and that the name CrossFit can once again signify strength. If CrossFit as an organization does not immediately and directly address these issues and make significant changes, we will end our affiliation with Crossfit and carry on our mission.

Primal Fitness may be closed for now, but we still want to celebrate everyone’s badass accomplishments and PRs over the past month! We are so proud of the progress you’ve all made. Keep up the at-home WODs, and seek to stay active however you can. We miss you all!







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This place isn’t the same without you, our members. Until we can see you again (which we hope is soon!), stay strong, stay safe, stay fit. You can always message any of our coaches for support, fitness advice, or ideas.