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COMPLETE SCHEDULE

All of our Program Offerings in one location!
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CrossFit

CrossFit Monday 5:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 6:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 8:30am Class $25 per classFrom $25 per visit with Drop-In Fee passNo purchase required to enroll

CrossFit Monday 9:30am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 4:00pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 4:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 5:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 6:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Monday 7:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 5:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 6:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 9:30am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 4:00pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 4:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 5:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 6:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Tuesday 7:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 5:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 6:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 8:30am Class $25 per classFrom $25 per visit with Drop-In Fee passNo purchase required to enroll

CrossFit Wednesday 9:30am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 4:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 5:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 6:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Wednesday 7:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 5:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 6:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 9:30am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 4:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 5:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 6:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Thursday 7:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Friday 5:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Friday 6:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Friday 8:30am Class $25 per classFrom $25 per visit with Drop-In Fee passNo purchase required to enroll

CrossFit Friday 9:30am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Friday 4:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Friday 5:30pm Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Saturday 8:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit Saturday 10:30am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit 9:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

CrossFit 10:00am Class $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

Open Gym From $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

Ladies Boot Camp $25 per class$180A credit card is required to enroll but isn't charged until the time of service.

LADIES BOOT CAMP - FIRST CLASS FREE


Tired of intimidating barbell exercises that you just aren't ready for yet?

The CrossFit Burke Ladies Boot Camp Class gives you the coaching, guidance, and program you need to execute on your fitness goals! Our goal is to make exercise fun, challenging, and extremely rewarding - all to get you that dream body that you've been working hard for!

Our classes have body weight movements like burpees, push-ups, sit-ups, squats, and pull-ups. We also help introduce you to weights and effective weight exercises with dumbbells, kettle-bells, and medicine balls. And of course, we do plenty of rowing, running, and jump-roping to make sure your cardio is solid! And just like we said- no intimidating barbell exercises!

If you want to have fun while exercising, make new friends and get in shape - then the Ladies Boot Camp is your program!

Class is every Monday-Wednesday-Friday from 11am to 12pm!

Your first class with us is FREE! If you love it and want to join, this class costs $180/month with an initial 3-month commitment because we want you to commit to your fitness goals. After that, payment moves to month-to-month, and you may cancel at anytime.

Ready to Get Started? Email info@crossfitburke.com to jump right in and have any of your questions answered! See you on the inside!


Ladies Complimentary Boot Camp Classes Free

The CrossFit Burke Complimentary Ladies Boot Camp Classes is designed to introduce you to how we do boot camps! We want to make exercise fun, challenging and rewarding! Our goal is to help you make a better you and reach your goals!

Our classes introduce you to body weight movements like burpees, push-ups sit-ups, squats, and pull-ups. We introduce you to weights like dumbbells, kettlebells, and medicine balls. Of course, we do plenty of rowing, running, and jump roping to make sure your cardio is solid! There is no intimidating barbell exercises!

If you want to have fun while exercising, the Ladies Boot Camp is your program!

This is the first step in seeing if the CrossFit Burke Ladies Boot Camp is right for you!

New You Challenge AM No purchase required to enroll

New You Challenge PM No purchase required to enroll

The Six Week New You Challenge is a great way to restart or start your fitness with a fun, challenging experience of CrossFit!

This Challenge starts on Sept 19.
The PM group meets Monday and Wednesday from 7-8pm and Saturday from 1130am-1230pm.


New You Challenge Noon No purchase required to enroll

Strongman Open Gym $45 per classA credit card is required to enroll but isn't charged until the time of service.

CrossFit 6:00am Class $25 per classFrom $25 per visit with Drop-In Fee passNo purchase required to enroll

New You Challenge PM Wednesday No purchase required to enroll

New You Challenge PM-Thursday No purchase required to enroll

New You Challenge PM-Monday No purchase required to enroll

Appointments

Consult and Intro Class Free

The CrossFit Burke Complimentary Consult and Intro Class is your first step in your fitness journey with us! The Consult is a time where we sit down and get a sense of what your goals, priorities, athletic back ground, and lifestyle are to help determine your best course of action for success. The Intro Class is where we conduct an Assessment and introduce you to how our classes are structured, coaching style, and conduct the Intro Workout. The Consultation and Intro Class is a great way to meet us, see the facility, ask questions, try us out and experience the awesome CrossFit Burke community!

At CrossFit Burke, we are focused on teaching, showing, and practicing proper form and ensuring all of our members move well. We promote an atmosphere of acceptance of all ability levels and a community of people who encouraged others to reach their fitness goals. We hope you take the leap and check us out!

Private On-Ramp From $63 per visit with Private On-Ramp Training pass

If you have a friends or family who would like to do the On-Ramp with you, please email info@crossfitburke.com to inquire about a group rate.


Private On-Ramp is composed of 5 training sessions that are to be completed within 1 month of the start date. The sessions are set based on the schedule of you and your coach. This will introduce you to the nine basic CrossFit movements and other common CrossFit exercises and includes a workout in each class.



Two on One Coaching $200 per appointmentFrom $60 per visit with Two-on-One Coaching-5 sessions passA credit card is required to enroll but isn't charged until the time of service.

Three on One Coaching From $150 per visit with Three-on-One Coaching-5 sessions passA credit card is required to enroll but isn't charged until the time of service.

30 Minute Training Sessions From $63 per visit with One-on-One 30-Minute Training Package-5 Sessions passNo purchase required to enroll

Remote Coaching $225 per appointmentFrom $150 per visit with Remote Coaching passPurchase required to enroll

CrossFit Burke’s Remote Coaching is effective in allowing athletes from all over the world to receive expert coaching. We start by having a video call with the athlete to discuss goals and priorities. We assign video homework that mimics are Assessment and allows our staff to see what the athlete’s strengths and weaknesses are. The Assessment allows us to program effective training routines that will bring the athlete closer to accomplishing their goals.


Remote Coaching consists of a weekly video call, program design, nutrition consulting, and video review of lifts and workouts. Don’t let distance effect your outcomes!


Jennifer Murata Nutrition Service-CFB Member $150 per appointmentA credit card is required to enroll but isn't charged until the time of service.

This is a 55 minute consultation.

Jennifer Murata Nutrition Service-Non-CFB Member $150 per appointment$150A credit card is required to enroll but isn't charged until the time of service.

This is a 55 minute consultation.

Jennifer Murata Complimentary Nutrition Consult Free

Looking to get your nutrition on track? Jennifer Murata Holistic Nutrition will help you gain the knowledge and inspiration you need to change your life!

Jen Murata Meal Plan-CFB Member

Jennifer Murata's Meal-CFB Members

Jennifer Murata Nutrition Service-Month to Month $350 per appointmentA credit card is required to enroll but isn't charged until the time of service.

This is a 55 minute consultation.

Parties and Events $200 per appointmentPurchase required to enroll

Looking to add a little fitness, bounce and maybe a few challenges into your birthday party or event?

Want your kids to have a memorable birthday with our bounce house and obstacle course? Or bring your sports team together for a little bonding and camaraderie? Trying to develop leadership and teamwork within your company or employees? Heck, want to hang out with your friends and have a great time exercising? You can do all of these things and more at CrossFit Burke!

We host parties for birthday’s, corporations and small businesses, sports teams, bachelor and bachelorette parties, fraternity and sorority events, who want to have an active and fun party filled with exercise and challenges!

Our parties are tailored to meet the requirements and needs of your group. If you want to take your event to the next level, contact us here!


Group On-Ramp $315 per appointmentFrom $63 per visit with Group-On Ramp passA credit card is required to enroll but isn't charged until the time of service.

HYBRID Personal Training Sessions Purchase required to enroll

Courses

High School Sports Performance Academy $500Purchase required to enroll

CrossFit Burke Sports Academy is the premier Strength and Conditioning program for young athletes (13-18 years old) in Northern Virginia! The Academy is a eight week course that will get your athlete bigger, faster, and stronger by applying sound strength and conditioning principles that will elevate their game and confidence to the next level!

The course runs 8 weeks from 27 June through 19 August. The schedule is M-W-F. Class is from 12:00pm to 1:30pm.

The course is $500. Sign up before June 1st for 10% off (Please make full purchase first and e-mail info@crossfitburke.com for the discount!)


Barbell Club $200Purchase required to enroll

The CrossFit Burke Barbell Club is Twelve Weeks long starting on February 7 through April 27. The training days and times are Tuesday and Thursday from 6:15pm-7:30pm. Training homework will be given to complete during non-Barbell Club days. Every Barbell Club member has an Open Gym membership to accommodate the homework training requirements

Barbell Club is for both experienced and new weightlifters. Our progressive and athlete centric approach to coaching and programming ensures each athlete will meet their full potential. The goal of Barbell Club is to teach and coach athletes into better Olympic Weightlifting technique. This is done through honing in on technique and building strength over the twelve week course. Barbell Club athletes are afforded the right to use the CrossFit Burke Open Gym periods to work on homework and other assigned skills.

The cost for the Twelve Week Program is $200.
If you are a non-CFB member and want to join the CrossFit Burke Barbell Club, please email info@crossfitburke.com for information and pricing.

Olympic Lifting Clinic $30Purchase required to enroll

The Olympic Lifting Clinic is Sunday, 29 January from 12:30pm-3:30pm. The Clinic will go over the the proper set-up, technique and form of the Snatch and Clean and Jerk. This clinic is for all ability levels and provides great insight on Coach Joe's coaching style. If you are interested in learning more about Olympic Weightlifting and the CrossFit Burke Barbell Club this clinic is a must!

Joe is a two-time qualifier for the American Open and a USAW Sports Performance Coach and CrossFit BUrke Barbell Club coach.

The cost of the clinic is $30.

Squat Clinic Free

Having difficulty squatting? Are you plateauing with your squats? Is lack of mobility preventing you from squatting? Join us onSunday, September 20th, from 1PM-3PM when Dr. Farid Mohammadi from Virginia Sport and Spine will be here for a squat workshop. This will be a hands-on session to assess which squat form is best for you and the corrective exercises recommended to improve your squat. Dr. Farid will discuss the importance of mobility and core stability for proper squat technique. Please dress comfortably and plan to participate!

Complimentary Yoga Class Free

Why Yoga for CrossFitters?

Yoga is for everybody! And especially CrossFitters! The demands we put on our bodies daily and weekly need an outlet and a different way to recover. Yoga compliments CrossFit perfectly. Yoga is calm and soothing compared to the controlled chaos and intensity of CrossFit. Yoga teaches proper breathing, body alignment, and focus. So does CrossFit!

What is Yoga?

The ancient Indian exercise of yoga is being used all over the world to reduce stress, improve health, as well as improve the enjoyment of daily life. This workshop teaches breath work and asana (the physical poses). This workshop is appropriate for bodies of all levels. Learn breathing techniques to relax and restore the mind and body, and others that heat and energize the body. Those new to yoga will learn how to do foundational poses which strengthen muscles, tendons, and joints. Experienced yoga students will try new challenges and create deeper practice. Each participant will also take home a personalized yoga practice to incorporate into his or her life “off the mat.”

Each class will start and end with cardio (flow) yoga and relaxation and will include a middle section of time spent on learning strong alignment for specific poses that are the building blocks for arm balances, twists, and endurance poses.

The benefits of Yoga are:
- improve general mobility and flexibility
- yoga helps you focus
- learn how to breathe more efficiently and increase the productivity of your lung capacity
- yoga develops balance
- yoga reinforces good positioning and alignment
- even CrossFitters need to relax sometimes!

Complimentary Nutrition Seminar Free

Our Next Nutrition Challenge Kicks Off This Sunday, 10/18/15, at 3PM With A Free Seminar Led By Coach Dan And Coach Stephanie!

Want to shed a few pounds? Want to "lean out" or "bulk up" a bit? How about feel faster going into that last 400m run in the WOD, or stronger under a heavy back squat? We may be tired of hearing that it all starts with the food we use to fuel ourselves, but it's true. The good news is that we can use the food you already enjoy eating as the base to achieve your goals. There will be no "off-limit" foods that call to you early in the morning or late at night, no "lost" days when you crumble cheese onto your salad, no strategic omissions to your flawless paleo-compliant food log!

Flexible dieting, counting macros, or "if it fits your macros" is all about accounting for the food you eat, no matter what it may be, and using that information to make sure you're getting exactly what YOU need every day to fuel your performance and meet YOUR SPECIFIC goals!

At Sunday's seminar, Dan and Stephanie will talk about exactly how it works, the best practices to get results, and the process we'll use to acclimate you to the method before bringing the full-on awesome #IIFYM madness.

The challenge will include PRIZES including cash, Lululemon gear, and Best Bar Ever goodness awarded to those for both adherence to their program and consistent gym attendance.

We'll have a Facebook group for photos, recipes, ideas, hardships, successes, questions, and tips to make the process as easy as possible. We'll also be using MyFitnessPal, a free app many of you already have, and unlocking it's awesome power to our advantage. Finally, weight tracking and body composition tracking via photos will individually kept and private, but required, so that when you hit that milestone you'll have it to share with the group if you choose!

If you have any questions about the challenge, please email Coach Dan at dan@crossfitburke.com, catch him before or after class at the gym, or bring them with you to the free seminar this Sunday at 3PM.

Eat well, live better!

Nutrition Challenge $60Purchase required to enroll

Our Next Nutrition Challenge Kicks Off This Sunday, 10/18/15, At 3PM With A Free Seminar Led By Coach Dan And Coach Stephanie!

Want to shed a few pounds? Want to "lean out" or "bulk up" a bit? How about feel faster going into that last 400m run in the WOD, or stronger under a heavy back squat? We may be tired of hearing that it all starts with the food we use to fuel ourselves, but it's true. The good news is that we can use the food you already enjoy eating as the base to achieve your goals. There will be no "off-limit" foods that call to you early in the morning or late at night, no "lost" days when you crumble cheese onto your salad, no strategic omissions to your flawless paleo-compliant food log!

Flexible dieting, counting macros, or "if it fits your macros" is all about accounting for the food you eat, no matter what it may be, and using that information to make sure you're getting exactly what YOU need every day to fuel your performance and meet YOUR SPECIFIC goals!

At Sunday's seminar, Dan and Stephanie will talk about exactly how it works, the best practices to get results, and the process we'll use to acclimate you to the method before bringing the full-on awesome #IIFYM madness.

The challenge will include PRIZES including cash, Lululemon gear, and Best Bar Ever goodness awarded to those for both adherence to their program and consistent gym attendance.

We'll have a Facebook group for photos, recipes, ideas, hardships, successes, questions, and tips to make the process as easy as possible. We'll also be using MyFitnessPal, a free app many of you already have, and unlocking it's awesome power to our advantage. Finally, weight tracking and body composition tracking via photos will individually kept and private, but required, so that when you hit that milestone you'll have it to share with the group if you choose!

If you have any questions about the challenge, please email Coach Dan at dan@crossfitburke.com, catch him before or after class at the gym, or bring them with you to the free seminar this Sunday at 3PM.

Eat well, live better!

Ladies Night Free

Ladies Night is an evening of WOD's Wine and Lululemon!

CrossFit Burke is proud to partner with Lululemon for a night of WOD's, Wine and Lulu! The night starts off with an introduction to what CrossFit is and why it works. After that, we get going with a fun WOD(Workout of the Day) where everyone will feel the benefits of CrossFit training. After sweating during the WOD, we have a wine tasting to rehydrate our ladies! During the wine tasting, Lululemon presents their latest with a trunk show!

A fantastic evening of fun and great way to experience CrossFit!

All ladies must be 21 years of age or older. Please wear workout clothes and bring water. Please sign electronic waiver. Please arrive 15 minutes early.

Muscle-Up Clinic $20Purchase required to enroll

Muscle Up Clinic

Looking to improve your performance during this year’s CrossFit Open season? On February 27th, 2016, CrossFit Burke will be hosting a clinic on how to perform a muscle up led by Coach Alex Gowers. The Clinic will take place the first weekend of the Open on Saturday at 12pm and will last approximately until 2pm. During the clinic participants will learn the foundational movements involved in performing a muscle up along with skills and drills that will increase proficiency on the rings and reinforce good movement patterns that are essential to mastering the muscle up. Ample time will be spent reviewing the technique of the muscle up along with frequent errors and general movement patterns that will help bridge the gap between common knowledge about body movement and the muscle up. Participants will then be given time to practice specific drills and movements that will be linked together in order to complete a muscle up. Participants who attend can expect:

  • Quality coaching focusing on the process towards achieving a muscle up.

  • Conceptual information necessary to understand the fundamental movement of the muscle up.

  • Drills and accessory work that will build the foundation of the muscle up.

  • Time to practice muscle up attempts in a strong, supportive, and collaborative environment that wants to see you at the top of the rings almost just as much as you do yourself.

  • A 4 week program designed to build the necessary strength and skills on the ring in order to complete a muscle up. While many participants may get their first muscle up at the end of the clinic, some may require additional practice and that’s okay. The muscle up is an extremely technical movement which requires volume accumulation of practice time at the bare minimum. If you do not get your first muscle up do not be discouraged, we’ll make sure you walk away with the tools necessary to reach your goals and will be happy to provide assistance with the given programming after the clinic is completed

Dr. Farid Shoulder Mobility Workshop $10Purchase required to enroll

Join Dr. Farid, owner of Virginia Sport and Spine in Fairfax, for his thorough, insightful, and most importantly, helpful Shoulder Mobility Workshop! Dr. Farid will assess each athlete's shoulder for proper mobility and stability and show how prehab/rehab exercises that will improve shoulder health.

Do you:
have shoulder pain?
have shoulder mobility issues?
struggle with overhead movements?
want to prevent potential future injuries?
want to learn how you can do self care for your shoulders?

Then this seminar is for you!

Sign-up today and start your path to shoulder health now!




Rowing Clinic with Pete Stramese $10Purchase required to enroll

The CrossFit Burke Rowing Clinic is led by Pete Stramese, Head Coach, T.C. Williams High School.

The Rowing Clinic is Sunday April 17th from 10am-11:30am.

The Rowing Clinic will:
teach proper rowing technique
technical error analysis and correction
how to maximize power and efficiency
AND...
make rowing FUN!

Running Seminar $20Purchase required to enroll

Start the summer running season off right!

Join Potomac River Running's Coach Brian Cunningham for a seminar on why proper running form and mechanics will improve WOD performance and running efficiency!

The seminar is on Sunday May 22nd at 10am at CrossFit Burke.

Cost is $20

2016 Warrior Dash $110Purchase required to enroll

Warrior Dash! May 14th at Budd's Creek, MD!

It's back! The 2016 Warrior Dash at Budd's Creek, MD on May 14th! Like last year, we are getting the Ultimate Group Package! It includes registration cost, extra free beer, $10 food voucher, a $5 coupon for merchandise at the Warrior Store, complimentary parking, a reserved 10x10 tent for our team, as well as team announcements from the emcee at the Dash! We had over 30 warriors last year!

The Warrior Dash is a great way to kick off summer, enjoy a fun challenge with your friends and family, and enjoy the company of your fellow warriors!

We are doing this in style! We will have our own tent, free beer tickets, food vouchers, and free parking to name just a few benefits! We also get access to a shower area to clean up after the race!

Warrior Dash has streamlined the group sign up process. The way the process will go is I am setting up a Warrior Dash course on the CrossFit Burke schedule software.

The cost is $110 per person.


If you are already a member, use your payment method on file, if you are a friend or family of a CrossFit Burke who wants to join in, just fill out the account information and enter your credit card information to complete the transaction. The drop dead time to sign up is May 3rd! We need to know who is going so we can pay and finish the order and select our Heat time! Once I know who is going, you will receive a Warrior Dash link with a promo code to sign up with Warrior Dash. It is important that you fill out the information completely to ensure you on registered with Warrior Dash. I cannot sign you up!

Middle School Sports Performance Academy $400Purchase required to enroll

CrossFit Burke Sports Academy is the premier Strength and Conditioning program for young athletes (10-13 years old) in Northern Virginia! The Academy is a eight week course that will get your athlete bigger, faster, and stronger by applying sound strength and conditioning principles that will elevate their game and confidence to the next level!

The course runs 8 weeks from 28 June through 18 August. The schedule is T, TH. Class is from 12:00pm to 1:30pm.

The course is $400. Sign up before June 1st for 10% off (Please make full purchase first and e-mail info@crossfitburke.com for the discount!)

Overhead Squat Workshop $20Purchase required to enroll

Jack's Overhead Squat Workshop

Join us at CrossFit Burke for Coach Jack’s Overhead Squat Workshop Sunday June 12 from 10am – 11:30am.

Jack will cover the overhead squat in detail; discussing points of performance and common faults. During the workshop, he will lead participants through a series of specific mobility and strength exercises that will improve stability and fluidity through the movement. After which, Jack will individually assess each athlete and prescribe a weekly program for each to follow going forward.

Sign up is $20 per athlete. Space is limited!

CrossFit Burke Intramural Open Championship Party Free

CrossFit Burke 2016 Open Championship Banner Raising!

Join us on Friday, July 22nd to celebrate the 1st Annual CrossFit Burke Intramural Open Championship Banner raising! All friends and family are welcome! Festivities start off at 6:30pm and go to whenever the champs want to go home!

Light fare and beverages are provided. We encourage bring a small dish or your favorite beverage to help celebrate!

Lululemon is sponsoring the event and will will have their wears for sale throughout the evening! Celebrate and revel with us on this Night of Champions-You!

Complimentary Kids Class Free

Complimentary Kids Class is designed specifically to introduce kids and parents to the training efficacy and style of the CrossFit Burke staff. Our goal, always, with kids is to make exercise fun and create a life long love for physical activity.


CrossFit Kids $120Purchase required to enroll

CrossFit Burke Kids Program

Winter Session Two starts on March 4 through April 8.

The Kids Classes are every Saturday from 9:05am-9:55am.

The classes are broken up into two groups, Lil Dogs(3-6) and Big Dogs(7-10). Our goal is to provide a fitness program that is just as much about getting fit as it is about having fun. Kids will start to learn key points of proper movement mechanics and tested on what they are taught throughout the course. Kids will earn bracelets for every level completed. This provides positive reinforcement and shows positive growth in the CrossFit Kids program.

If you are enrolling more than one kid, please enroll all of your kids then e-mail info@crossfitburke.com so we can provide your second or more kid discount of $20. We will need all of the kid's names to verify the discount.

Yoga and Nutrition Workshop $25Purchase required to enroll

Ring Out 2016: Start off 2017 by letting go of your leftover tension and bad habits of 2016

Join CrossFit Burke's yoga instructor, Elinor Klein and CrossFit Burke's nutrition coach, Jennifer Murata for a practical session on New Year's Day. This workshop will consist of a one-hour twisting yoga class followed by a 30-minute learning session focusing on how to eliminate some of the foods that are inflaming parts of your body, and tasty suggestions for how to replace these foods with healthier choices. Samples will be served.


Bring your own yoga mat or borrow one of ours!

Date and time: Sunday January 1st, 1:30-3:15pm
Location: CrossFit Burke
Cost: $25

Pull-Up Clinic $15Purchase required to enroll

Trying to get that first kipping pull-up? Having trouble stringing your pull-ups together? Want to learn how to perform beautiful butterfly pull-ups? Well, this clinic is just for you!


Join CrossFit Burke’s John Shaw as he teaches and leads you through the gymnastic principles of successful kipping pull-ups! John will be assisted by CrossFit Burke’s Alex Gowers. John and Alex will use drills and coaching techniques to help you dial in your pull-ups. The course is for beginner and intermediate athletes who need some extra help mastering pull-ups.

The pull-up clinic will be held Sunday, February 19th, from 12:00 to 1:30. The cost is $15.

Please email john@crossfitburke.com for more information.


Yoga

Yoga Class $18 per class$34A credit card is required to enroll but isn't charged until the time of service.

Sunday Morning Yoga at CrossFit Burke!


Getting restless sitting indoors? Need a mental, emotional, psychological recharge? Well, CrossFit Burke Sunday Morning Yoga is the right program for you! Let Elinor Klein, eight year yogi, lead you through deep relaxation, deep stretches, and deep thoughts as you become more limber, relaxed, and focused!

The Yoga class is twice a month and every Sunday from 9:30am-10:30am at CrossFit Burke! The Membership is $34 a month or $18 a class to drop-in!

Why Yoga for CrossFitters?

Yoga is for everybody! And especially CrossFitters! The demands we put on our bodies daily and weekly need an outlet and a different way to recover. Yoga compliments CrossFit perfectly. Yoga is calm and soothing compared to the controlled chaos and intensity of CrossFit. Yoga teaches proper breathing, body alignment, and focus. So does CrossFit!

What is Yoga?

The ancient Indian exercise of yoga is being used all over the world to reduce stress, improve health, as well as improve the enjoyment of daily life. This workshop teaches breath work and asana (the physical poses). This workshop is appropriate for bodies of all levels. Learn breathing techniques to relax and restore the mind and body, and others that heat and energize the body. Those new to yoga will learn how to do foundational poses which strengthen muscles, tendons, and joints. Experienced yoga students will try new challenges and create deeper practice. Each participant will also take home a personalized yoga practice to incorporate into his or her life “off the mat.”

Each class will start and end with cardio (flow) yoga and relaxation and will include a middle section of time spent on learning strong alignment for specific poses that are the building blocks for arm balances, twists, and endurance poses.

The benefits of Yoga are:
- improve general mobility and flexibility
- yoga helps you focus
- learn how to breathe more efficiently and increase the productivity of your lung capacity
- yoga develops balance
- yoga reinforces good positioning and alignment
- even CrossFitters need to relax sometimes!

Yoga Workshop $20Purchase required to enroll

CrossFit Burke Yoga Workshop will help show you to live a free flowing, pain free life that helps you regain your life balance while teaching flexibility and relaxation techniques!

Yoga practice does this by improving flexibility, strength, stamina, bone density, hormone balance, lymphatic system function, cardiovascular health, and metabolic function relating to healthy digestion and weight.

Join us for a special 90 minute Yoga Workshop which includes flexibility training and deep relaxation. This is the right workshop if you want to learn how to complement your regular exercise with effective stretching, if you lead a stressful life, or if you keep hearing great things about yoga and you are ready to find out for yourself!

This Workshop is perfect for beginners! The Workshop is open to non-CrossFit members, too! Please feel free to bring friends and family to experience the benefits of Yoga!

The Yoga Course is taught by Elinor Klein, a 200-hour trained yoga teacher with years of experience and professional development enhancement.

Strongman $25 per classFrom $25 per visit with Drop-In Fee passA credit card is required to enroll but isn't charged until the time of service.

The CrossFit Burke Strongman Club meets on Tuesdays, Wednesdays, and Thursdays from 7:30pm-8:30pm and on Saturday and Sunday at 12:00pm-1:00pm. There is an eight person limit to each class to provide high level coaching and service to our Strongman athletes.

The goal of this class is to consistently build strength across a spectrum of implements and movements common to powerlifting, strongman, CrossFit Total, and super total competitions. Athletes will build a foundation allowing them to more specifically peak toward a competition of their choosing.

From month to month, athletes should increase speed and efficiency of movement, as well as pounds lifted, on a number of implements/movements. Some examples include:

1) Each of the super total and CrossFit total movements, including back squat, deadlift, bench press, overhead press, clean and jerk, and snatch, using both barbell and axle bars.

2) Stationary strongman implements, including log cleans/presses, stone loading, keg loading/throwing/pressing, car/frame deadlifting, and heavy dumbbell pressing.

3) Moving strongman events, including farmers walk, stone/sandbag/keg/odd object carries, yoke carries, and tire flipping.

A majority of the Axle and Barbell work will be done on Wednesdays, Thursdays, and Saturdays, while most odd object and implement work will be done on Tuesdays and Sundays.

Training will be intense, with short bouts of maximal effort and longer rest breaks. Conditioning will rarely go longer than 10 minutes of constant activity. Attendance to each session is considered mandatory and "homework" will be prescribed based on each participants specific weaknesses.

Adaptive Athletes - Capernaum $100Purchase required to enroll

We would like to invite any and all who wish to join us for our complimentary class specifically for adaptive athletes with special needs. Several members of CrossFit Burke are involved with YoungLife and Capernaum and have spoken about wanting to bridge the gap between these two worlds. Our staff is composed of several members who have various ranges of experience with kids of all ages and needs and Capernaum Leaders have already voiced their interest in participation as well. Our ultimate goal is to use this class as a learning experience for what we can do to put together a program specifically for Adaptive Athletes and see what we can help them accomplish

Anyone who joins us can expect to partake in basic physical activity. Our complimentary class will not consist of challenging or complex movements, but instead will focus on the basic foundations of movement, exercise, and how to have fun while working out. Participants will need to dress appropriately. Athletic wear is ideal, but loose clothing that will permit free movement will be sufficient as well. We have two private restroom/changing facilities wear our athletes can change in and out of clothes of necessary. The class will be expected to run approximately 60-90 minutes. A typical class would not run as long, but due to it being our first time meeting and seeing a lot of new faces and learning a lot of new things it is likely that we will run over that 60 minute window. Parents are welcome to stay for the entirety of the class and directly participate as well if necessary.

It is our pleasure to share the joy of fitness and wellness with everyone and show athletes that they are capable of achieving things that they may have never thought possible. We are eager to start this journey with an Adaptive Athlete Program that we hope will foster individual growth, community, and inspiration to live better lives.