Rest Day Reminders

Just a reminder that Thursday, May 12th, we will only be open for Ali’s Bootycamp at 0600 and make-up WODs at 0800 and 0915. After that we will be closed for construction – no afternoon WODs. 

At this point we think that we will be open for all scheduled WODs on Friday, but please keep […]

Next 2 Weeks of WODs

The next 2 weeks of WODs have been programmed by Ali and D!

Be sure to let us know what you think of the workouts by posting to comments.



Construction will begin on Thursday immediately following the 0915 WOD.  We will be patching some areas in the floor on the south side of the gym.  The […]

Construction News

Once again, thank you Jim for allowing us to use this picture of you (and happy birthday!).

On Thursday, May 12, we will be open for Ali’s Bootycamp at 0600, and 2 WODs at 0800 and 0915.  After that we will be closing for the rest of the day for construction to repair some spots […]

Young Athlete Program Summer 2016



For the 4th year in a row, we will be running our Young Athlete Program this summer.  This is a 6 week program that will focus on building speed, power, strength, agility, explosiveness, and cardio-respiratory endurance for young athletes (12 to 17 years old) who are interested in getting a jump-start on […]

By |April 26th, 2016|Uncategorized|0 Comments|

PR Monday; Getting Ready for Summer; Memorial WOD

You know we’re at the end of another great cycle when we see so many asterisks by people’s names on the white board.  Over the past 4 weeks we have tested 1RM on the Press, Back Squat, Front Squat, we also tested the 5k run and on Monday we will be testing the Deadlift!


WOD […]

By |April 10th, 2016|Uncategorized|0 Comments|

The Open is Over – Now What?

So, the 2016 CrossFit Games Open is finally over. All of the Coaches at Mount Vernon CrossFit are proud of the effort (and output) by all of you. Many of you probably pleasantly yourselves by how you are able to push through some of those grueling workouts. Some of you might even be inspired […]

By |March 30th, 2016|Uncategorized|0 Comments|

New Schedule & The Open


Starting on Monday, February 29, our Monday-Tuesday-Wednesday-Thursday 0900 WODs will be moving to 0915. This should help accommodate a lot of parents who have school-age kids and have later drop-off times, thus were unable to make the 0900 time, or were constantly rushing to get here and still arriving late.  We want […]

By |February 28th, 2016|Uncategorized|0 Comments|

February is Here!

Coach Ali’s B-Fit BootyCamp:

In one week, Coach Ali’s B-Fit BootyCamp will begin.  You will have choices of times to attend.  Prices listed are for the ENTIRE CAMP, not per session.  This will be an amazing Camp (and a bargain) and you will love working with Coach Ali!


Special Sessions:

Also, this week, we will have a […]

By |February 1st, 2016|Uncategorized|0 Comments|

Announcements and Rest Day Reminders – Jan 14

Thursdays are our regular rest/make up day at the gym.  If you hit all the workouts this week, take Thursday off.  If you missed one, come in to make it up during the following times:  0900, 1600 or 1700.



Our Thursday CrossFit Kids class is on for 1600!



The first session of our new Teen program […]

By |January 14th, 2016|Uncategorized|0 Comments|

New Year, New Programs!

It’s a new year, and we’re rolling out some new programs!



For people that are brand new to CrossFit, we like them to start by attending our Foundations Program. The Foundations Program runs in 2 week cycles. Members may choose to go weeknights or Saturdays. The 4 separate Lessons go through almost all of the […]

By |January 3rd, 2016|Uncategorized|0 Comments|