Phone: 571-919-4371
Email: [email protected]

Old Glory Gym
44645 Guilford Drive, #211
Ashburn, Virginia 20147

Hours:
Monday-Friday
05:00-20:00
Saturday
07:00-12:00
Sunday
09:00-12:00

PROGRAMS

Programs 2018-05-30T14:16:42+00:00

CROSSFIT OGSC

At CrossFit OGSC, we truly believe in the power of CrossFit to not only improve overall physical health but also to improve the mental and social well-being of our athletes. We train very hard, work very hard, and play very hard. We support each other both inside and outside of the gym. We work to improve the lives of those who surround us. When you step into CrossFit OGSC, you step into positivity and a community of support.

We approach CrossFit and your fitness in a different light than a lot of gyms out there. We care about your performance in the gym as it relates to your performance outside of the gym! We specialize in using our own brand of CrossFit to give you the best general physical preparedness and elite fitness. Since we take your individual fitness goals seriously, we have a fundamentally sound process for joining our program.

Step one: Register for a free trail class.

Step two: Athletes with CrossFit experience will be able to sign up for one of our memberships.

Step three: ALL athletes without CrossFit experience will be required to take our Foundations course prior to signing up for a membership to attend classes.

To inquire about our CrossFit program, email us at [email protected]

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit’s Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 11,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind. (Courtesy of CrossFit Inc.)

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OLD GLORY GYM BARBELL CLUB

The Old Glory Gym Barbell Club’s mission is to improve balance, efficiency and position for intermediate to advanced athletes as they work to build success on the competition platform. Our Olympic lifting sessions meet weekly on Tuesday, Thursday and Friday from 6-8pm and Sunday from 9-11am.

We categorize Olympic lifting athletes as novice, intermediate and advanced based on their time on the platform and competitive history in the sport. We have a solution for everyone who wants to be a better lifter!

We categorize an Intermediate lifter is one who has more than 3 months of Olympic lifting and has received formal coaching. Advanced lifters have extensive experience both training and on the competitive platform; competing at regional and national level competitions. Intermediate  lifters who are new to our program should schedule an evaluation session with one of our barbell club coaches prior to registering or attending any of our Olympic lifting sessions. If you are an advanced lifter presently competing, contact us about our accelerated entrance program.

A Novice lifter is one who has fewer than 3 months of Olympic lifting with no formal training or coaching outside of CrossFit or other exercise programs. Whether the goal is to assimilate into the barbell program and eventually compete or simply improve your Olympic lifts for CrossFit classes, the most successful route is one-on-one skills sessions to accommodate your goals. Each 30 or 60 minute session with a coach completely focusses on your individual needs while giving you the time under tension needed to improve technique and confidence.

We offer individualized structured programming geared towards your next competition for the flat rate of $100 monthly.

To schedule or inquire about our barbell program or skills sessions, email us at [email protected]

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OLD GLORY GYM KETTLEBELL CLUB

The Old Glory Gym Kettlebell Club meets Tuesday, Thursday, Friday at from 6-7 pm and Sunday from 10-12 am. Kettlebell ballistic movements and strength movements are great at addressing side-t0-side imbalances, developing stronger grip, and creating bulletproof shoulders.

Our ballistic movements include functional power development exercises including the basic two-handed swing, single-arm swing, and kettlebell snatch and clean. We pair the power development movements with strength movements that include presses, squats, and the Turkish get up. By using a well-balanced program, we develop total body tension, core stability, and incredible conditioning.

Athletes who are brand new to kettlebell movements may be required to complete a Kettlebell Foundations class prior to attending our scheduled classes.

To inquire about our kettlebell program, email us at [email protected]

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PERSONAL TRAINING/SKILLS SESSIONS

Are you searching for personal accountability in your workouts or are you having trouble with that one aspect of your fitness? Are you searching to master that elusive skill or hit the next PR on your Olympic lifts? Contact us at [email protected] to schedule a personal training session with one of our professional coaches. From goal setting, to individualized workouts, to skills sessions, we can help you! All sessions are either 30 or 60 minutes and by appointment only!

OUR PACKAGES OR COMPETITIVELY PRICED:

30 MINUTE SESSIONS:

Single Personal Training/Skills Session: $41.20

5 Training Sessions: $205.80

10 Training Sessions: $411.60

60 MINUTE PACKAGES:

Single Personal Training Session: $92.60

3 Personal Training Sessions: $277.85

5 Personal Training Sessions: $463.05

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NUTRITION

We strive to make the hour you spend with us everyday the best hour of your day! However, you cannot perform your best, meet your individual goals, or build a foundation of health without nutrition. Whether you want to get stronger, leaner, perform better or enforce optimal health, nutrition and exercise need to be the vehicles you use.

As Virginia’s only iN3 Nutrition Affiliate, we have partnered with Jason Phillips through our Head Coach Alison Phillips Cooper to give you real world, individualized nutrition programming. iN3 doesn’t take a template approach to your goals because each and every person’s goals have different driving factors and meaning. Our nutrition guidance will give you unprecedented access to your coach who genuinely cares about your results and building a lasting, healthy relationship for the long term.

For more information, please email us at [email protected]

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YOUNG ATHLETE PERFORMANCE PROGRAM

Sport specific training and conditioning can cause our young athletes unnecessary injuries and long-term negative effects. While team sports can build an incredibly strong mental state, without properly administered strength and conditioning, young athletes will not perform to their peak potential.

The Old Glory Gym Young Athlete Performance Program focusses on the youth athlete between the ages 12-17. We focus on mechanically sound strength and power movements, complemented by guided accessory exercises, to build both physical and mental strength within your young athlete. Add this combination to high-intensity conditioning work and you’ve produced a recipe for long term success.

Our young athlete program is currently being improved with an anticipated re-launch date in spring 2018. To inquire about updates to this program, email us at [email protected]

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MECHANICS ~ CONSISTENCY ~ INTENSITY

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