Kettlebell Clinic; Young Athlete Program Summer 2016


This Sunday, May 1st, from Noon to 1:00 p.m., we will have a Kettlebell Clinic.  This is a FREE clinic for all MVCF Members and Coach Ali’s Bootycamp Members.  Everyone is welcome to attend, regardless of skill level.  This will be a great opportunity to fine-tune your kettlebell mechanics, and learn new things.  […]

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|

Partner WOD Saturday!


boom – back by popular demand, we have a partner WOD!

WOD for Saturday, January 2:

15 min warm up Snatch and Thruster.

Team WOD – For time:

A: 20 Thrusters 95/63

B: 20 Pull-ups

B: Thrusters 95/63

A: 20 Pull-ups

A: 15 Snatches 95/63

B: 15 Toes to Bar

B: 15 Snatches 95/63

A: 15 Toes to Bar

By |January 2nd, 2016|Uncategorized|0 Comments|

Happy New Year!

As we say farewell to 2015 and greet the New Year, I’d like everyone to reflect on their struggles and victories throughout the past year, and goals for the coming year. 

For me, I struggled, failed, struggled and failed with the goal of setting a new North American Powerlifting Federation Squat record in my weight […]

By |December 31st, 2015|Uncategorized|0 Comments|

Holiday Hours

We will have WOD times at the following hours for New Year’s Eve and New Year’s Day:

Thursday:  0900, 1000, 1100, 1200

Friday:  1000, 1100, 1200, 1300

Saturday we will have WODs at our regular times:  0900 and 1000.


WOD for Wednesday, December 30:

Push Press 5×3 @75%

4 RFT:

10 Push Press 135/93

10 KTE

10 Slams 30/20

By |December 30th, 2015|Uncategorized|0 Comments|