STRENGTH & CONDITIONING

No more routine. Constantly varied exercise programs.

What is CrossFit

Learn what CrossFit can do for you

CrossFIt at MVA

Learn about our approach to CrossFit

CROSSFIT ELEMENTS

Three-week Course Introducing you to Proper Technique, Form, and Mechanics of Movement

Coaches

Meet our Coaches

CROSSFIT AT MVA

Balance of Strength & Conditioning

Programs at CrossFit MVA

CrossFit, Elements, Nutrition & Restorative Stretch

ENGAGED COACHING

Small classes allow for personal attention

Kipping Pullup

At CrossFit MVA, we believe that everyone, regardless of age or fitness level can achieve their goals in a safe and supportive atmosphere. Our vision of promoting a healthy lifestyle for our members is met by offering the tools and coaching necessary to improve nutrition, strength, conditioning, and overall wellness.

Get Started

CrossFit MVA has a beginner’s 2-week series to cover movement techniques, safety, and adequate scaling. Learn More

Learn about Elements

Our Programs

CrossFit MVA emphasizes a well-rounded approach to fitness with a balanced program of strength, cardio, and gymnastics components.

Our Programs

Memberships

Flexible membership plans available for individuals, families, and Military & Law Enforcement Officers. Learn about the benefits of Membership.

See Pricing

Workout of the Day (WODs)

T2B

012018

| WOD | No Comments
A) 24-minute AMRAP: 6 Squat Snatch (105/75 or ~55%, scale to power snatch) 12 T2B (knee raise) 150m Run 12 Pullup (ring row) 6 Hang Power C&J Mobility: 3 minutes...
sledpull

011918

| WOD | No Comments
A) Back Squat 15 minutes to build to a heavy set of 5 Compare to 110417 B) 4 Rounds each for time of: 75' Sled Pull (Load should be heavier...
erg

011817

| WOD | No Comments
Death by rowing: Test minute- row for 1 minute at about 75% effort Rest 1 minute after test If you got <8 cals: start workout at 1-3 calories 9-11 cals:...
Jerk

011717

| WOD | No Comments
A) Jerk EMOM for 12 minutes Set 1) 1@60% Set 2) 1@65% Set 3) 1@70% Sets 4-8) 1@75% Set 9-12) 1@ 78-80% B) For Time: 20 S2O (95/65) 50 Double...

Located in the Heart of Alexandria’s Del Ray Neighborhood on Mount Vernon Avenue (MVA)

"Melissa is perhaps the best trainer I have ever worked with. She is knowledgeable, patient, and encouraging. The facilities are spotless and in a great location.Thank you, Melissa!"

− Chris Santillo

"I've played competitive sports at the high school, club, and college level and have been coached by nationally-recognized coaches at all levels - basically, I think I know good coaching when I see it. MVAs owner and head coach Melissa Lopes is one of the best coaches I've ever had"

− Mary Kay Queen

"I am relatively new to Crossfit and never dropped in a box before. On a recent business trip I decided to try dropping in a box. I was first won over by Melissa's responsiveness (I heard from her in like an hour or so!). She was super nice and I was able to fill out all the paperwork online (another huge plus). "

− Susan W

Questions? Interested? Please send us a note!