CrossFit NBHD-The Neighborhood

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CrossFit NBHD-The Neighborhood

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CrossFit NBHD-The Neighborhood, 226 North henry Street, Alexandria, VA.

Beyond Coaching
Beyond Programming
Beyond Nutrition

We offer:
CrossFit
Olympic Lifting
Power Lifting
Nutrition
Personalized Programming
24/7 Open Gym

CrossFit Level 3 coach with 12+ years of experience in the health and fitness space.

02/15/2026

Hoping everyone had a great weekend!! Make sure to get signed up for our in house open comp, The Tri-Wizard Cup!

Houses will be sorted this week! Open event info and rules for the in-house comp will be released this week as well!

ENGN is up in BTWB!

Presidents’ Day we are open normal hours and this weeks theme is sticking with the holiday and going presidential!

The week ahead has some fun challenges! See you all in the box!!

Monday:
Front Squat + Back Squat
2+2

“Washington”
AMRAP14
6 CTB or kipping Pull up
8 Deadlift (185/135)
12 Wall ball

Tuesday
3x
20 DB Bench Press
3 Broad Jumps

“Adams”
2rds
7 wall walks
14 push press 135/95
21 Russian kb swing
100 DU

Wednesday
Clean complex
1 Power+ 2 Alt front rack lunge+ 1 Hang power+ 1 Front squat

“Jefferson”
AMRAP16
8 TTB
10 DB Sn**ch 70/50
8 TTB
16 Box Jump Overs

Thursday
4rds
10 DB Push Jerk
12 Horizontal Rows

“Madison”
Teams of Three
AMRAP24
9/7 Echo
2 Sand Bag Carries (+2)
10/8 Ski

Friday:
EMOM8
1 High Hang Sn**ch + 1 OHS

“Monroe”
3 Sn**ch 135/95
4 BMU
12 Lateral Burpees
6 Sn**ch 115/75
6 BMU
12 Lateral Burpee
9 Sn**ch 95/65
8 BMU
12 Lat Burpee
12 Sn**ch 75/55
10 BMU
12 Lateral Burpee

02/12/2026

Teams of 3 today!!
Off to the races for 24mins!
“Avengers Assemble”
AMRAP24
12/10 Cal Ski
8 Burpee over barrier
12 alt db sn**ch

Teams of 3:
Relay style where each person begins their next rd in reverse order. One partner works at a time 1:2 work/rest

How many rds can you get??

02/11/2026

The Goblet of Fire has been lit. 🕯️✨
Our next in-house competition is here: THE TRI-WIZARD CUP.
In honor of the CrossFit Open, we are bringing the magic to the box. The question is... which House will you be sorted into?

Which House will endure the trials and bring home the glory? 🏆

Only one witch or wizard will claim the title of Tri-Wizard Champion and the prize that comes with it. Do you have what it takes to put your name in the goblet?

📍 Details to follow.
⚡ Get signed up ASAP! Sign ups by check in or your sign up on the games site will get you registered

02/09/2026

Happy Monday! It’s a start of a great week of training!! If you hit Saturdays wod those hammies are still probably yelling at you!!

We are going Marvel super heroes this week and a fun announcement we will see the return of skills class this Saturday!! More info to follow but keep an eye out for sign ups!!

The open is closing in and info on how our in house comp will work with it!! It’s such an energetic time of year! How many years is it for you in the open?? Big year 16 for this old timer!!

The week ahead!!

Monday
Front Squat
3-3-3

“Thor”
10 RFT
10/8 Echo Bike Calories
8 Pull-ups
6 Deadlifts 205/145
*E2min Perform 7 Lateral Burpee

Tuesday
E3x4
3 Bench Press @ 75%
3 Broad Jumps

“Ironman”
4 RFT
18/12 Row Calories
20 Push-ups
12/10 Row Calories
10 Handstand Push-ups

Wednesday
4 Sets
1 Hang Power Clean
1 Front Squat
1 Squat Clean

“Scarlet Witch”
1-10
Box Jump Overs
Bar Muscle-ups

Thursday
3 Sets
1 Push Press
2 Push Jerks
1 Split Jerk

“Avengers Assemble”
Teams of 3 Relay
AMRAP 24
12 Alt DB Sn**ches
8 Burpee Over Barriers
12/10 Ski Erg Calories

Friday
EMOM8
2 High Hang Power Sn**ch

“The Incredible Hulk”
FT
5 Cleans 155/125
16 Toes-to-bars
40 Double Unders

4 Cleans 185/145
16 Toes-to-bars
40 Double Unders

3 Cleans 205/165
16 Toes-to-bars
40 Double Unders

2 Cleans 225/175
16 Toes-to-bars
40 Double Unders

1 Clean 245/185
16 Toes-to-bars
40 Double Unders

02/02/2026

Hope everyone had a great weekend! Parking is still a mess around the gym so plan ahead!

Sunday Sweats had great energy! Thanks for coming out good end to the weekend!!

It’s a Catherine O’Hara themed week…”KEVIN!!”

ENGN going up soon in btwb!!

Monday
Strength
4x4
3 Tempo Front Squat

“Best in Show”
10-8-6-4-2 Front Squat
20-16-12-8-4 Lateral Burpees
10-8-6-4-2 Power Clean
185/125 #
⸻
Tuesday:
Strength
4x
10 Bench Press
100’ Sandbag Carry

“BeetleJuice”
15 Wall Walks
55 Double Unders
30 HSPU
55 Double Unders
15 S2OH
155/115 #
55 Double Unders
⸻
Wednesday
Strength
3 x 10 Deadlift + 4 High Box Jump
1x max unbroken DL + High Box Jump

“Home Alone”
10 RFT
12/10 Bike Erg Calories
8 Box Jump Overs
6 Toes-to-Bar
R90 between rds
⸻

Thursday
3x
2Push Press
4 Push Jerk

“Moira”
Teams of Two
AMRAP18
32 Cal Row
24 Wall Ball
12 Burpee pull up

Friday
Strength:
4x
1 Power Sn**ch
1 Hang Power Sn**ch
1 OHS

“Schitts Creek”
AMRAP 7 min
10 Power Sn**ch 75/55 #
3 Bar Muscle-ups

01/26/2026

The week ahead!

Starting the week off in a winter storm! We are closing the 12 today as well, keep an eye out for updates on evening classes! Stay warm! Stay Safe! It’s cold!!🥶

The open is in a few weeks! Sign up to participate in-house but I’d strongly suggest signing up for the open!

It’s an opportunity to test yourself, train with purpose, and feel the energy of the community all at once.

ENGN Will be up soon

Fun week of training is on the docket!

Monday:
Back Squat
4x5 @65% 20X1 Tempo

“Sour Patch Kids”
5rds 8 Burpee-to-Targets  7 Chest-to-bar Pull-ups  6 Thrusters, 95/65 lbs  — then —  Rest 2 mins  — then —  3 rounds of:  12 Deadlifts, 185/135 lbs  12 Burpee-to-Targets  12 Pull-ups

Tuesday
“Kit Kat”
EMOM42
1: 45s Max cal Row
2: 45s max Wall Ball
3: Rest
4: 45s Max HR Push Ups
5: 45s Max Shuttle Run
6: Rest

**Score is lowest rd of each movement
**Push The pace and see what you got!

Wednesday
Max Bench Press
Max Deadlift
 **We have been working hard on these lifts! Time to throw some weight around!

“Starburst”
6rds
5 Cleans 135/95
10 Lateral Burpees
5 Bar Muscle Ups

Thursday:
3sets
3 Push Press
4 Push Jerks

**Beat last week!

“Twix”
2 sets each for time
15/12 Ski Erg Calories  12 Box Jump Overs  20 Russian Kettlebell Swings, 70/53 lbs  12 Box Jump Overs  15/12 Ski Erg Calories
R5 Between sets

**Each set capped at 5mins

Friday:
4 sets
1 Power Sn**ch
1 Hang Power Sn**ch

**Build Heavy, Be patient let the lower body do the lift and finish fast!

“Skittles”
30 OHS 75/55
20 TTB
30 Front Squat 75/55
20 TTB
20 OHS 115/75
15 TTB
20 Front Squats 115/75
15 TTB

01/12/2026

Hoping everyone had a great weekend! We have a fun week ahead with a carb heavy theme!!

The CrossFit open is coming up soon!! Registration opens in 2 days! In-house intramurals info coming soon!!

We highly encourage everyone to participate in the open! It’s a fun time of year with big energy in the box!!

What year will this be for you??

The Week Ahead!!

Monday:
Back Squat
3x
5 Reps

“Ciabatta”
4 rounds for time of: done for these 12 Squats, 75/55 lbs  10 Toes-to-bars  12 Squats, 75/55 lbs  5 Bar Muscle-ups
* back or front squat can be used! Which will you choose?

Tuesday:
EMOM12
1: 35 DU + xx Wall Walk
2: Rest
*How may wall walks can you maintain?!

“Rye” 8rds
8 Box Jump Overs
12 Alt Hang DB Clean and Jerks
6 HSPU

Wednesday:
“Sourdough”
10-1
BDWT Cleans
1-10
Pogo Lateral Burpess
*power or squat! Whichever is faster!!
*everyone’s favorite burpee variant is back!!

Thursday: 4 sets
1 Push Press
4 Push Jerk

“Multi-Grain”
4rds
22/18 Cal Row
12 Alt Pistols

Friday:
E3x4
3 Bench Press
3 Deadlift

“Lavash”
AMRAP12
7 Hang Power Sn**ch 75/55
14 Wall Ball
7 CTB

01/04/2026

Hoping everyone had a great weekend!

Sunday Sweats was a packed house! Big time efforts!, thanks for coming out!

ENGN will be in btwb!

Looking forward to seeing you all in the gym for a fun week ahead!!

Monday:
Strength
Back squat
4 sets
5 reps 20X1 tempo

Work:
“Chick-Fil-A”
5 rounds
6 bmu
18 db sn**ch
36 du

Tuesday
“Bon Chon”
EMOM36
1: 15-20 Wall Ball
2: 15/12 Cal Row
3: Rest
4: 10 dual db step over
5: 15/12 cal row
6: rest

Wednesday
E3x4
4 Bench Press
4 Deadlift
RPE 8

Work:
“Popeyes”
Work 90/Rest 180s
4sets
15/10 cal ECHO
15 TTB

Thursday:
E2x5
2 Push Press + 4 Push Jerk
*from rack

Work:
“KFC”
4rds
8/8 SADB S2OH
4 Wall Walk
24 Box jump overs

Friday:
E75sx8
2 (1.1) cleans at 75-80%
*reset between reps

Work:
“Woo-Boi”
AMRAP12
60 Lateral Burpees
30 CTB
50 Power clean 145/105 #
30 CTB

12/31/2025

The Final countdown to 2026 is here!!

Final workout:
Bulldogs
3sets
5rds
3 HSPU
2 BMU
1 Clean
**20 Lateral burpees between sets**

We have two classes left!

Finish the year strong!

What is a goal you have for 2026?

12/29/2025

Hope everyone had a Merry Christmas!

This week we are having a modified schedule as well with the New Years holiday! Our last class on Wednesday will be 12pm, closed on Thursday and back to normal programming on Friday!

ENGN will be up in btwb!

We are seeing a return of Sunday Sweats this week to start the year off right! It’s teams of two! Grab a partner and get registered in Push Press!! It’s free for all, so bring a friend!!

The week ahead brought to you by the top four teams in the college football playoffs!! Who’s going to win??

Monday:
Emom 6
1 Clean
*Build heavy

“Hoosiers”
3rds
16 TTB
10 Heavy Russian KB swing
32 wall ball
10 HRKBS

Tuesday:
E3x4
Bench press x5
Deadlift x5
RPE 8

“Buckeyes”
AMRAP20
Teams of Two
P1: Max Cal Bike Erg
P2: 1rd of:
10 Single DB Goblet Squats
8 Single DB box step overs
6 box jump overs
*switch on round finish
Two Scores:
total cals
Rounds and reps

Wednesday:
“Bulldogs”
3 sets
5rds
3 HSPU
2 BMU
1 Clean 225/145 #
**20 Lateral Burpees between sets

Thursday: Closed

Friday:
“Red Raiders”
EMOM36
1: xx Strict pull ups
2: 15/10 echo bike cal
3: rest
4: xx SHSPU
5: 15/12 ski erg
6: rest

Reach out with questions if you got them!!

See you all in the box!!

12/15/2025

Hoping everyone is keeping out of the cold!!!

We had a great showing at winter solo where and took 2nd and 3rd in the legends division and took 1st in the Elite division! Great work everyone!!

ENGN is up in BTWB! Sign up early for these they fill up quick!!

Two claps 👏 👏 and a Ric Flair Woooooo! Big Congrats to NBHD TRI-HARDS for completing the meters challenge first!! With plenty of time to spare!! Who’s crossing the finish line next!?!?!

Thank you to everyone who came out to the holiday party and cookie exchange!!

12 days is this week!! Make sure to get signed up early!!

And now it’s Christmas theme from here on out in 2025! THE WEEK AHEAD!!

Monday
“Reindeer Games”
5x
AMRAP3
9 TTB
6 Power Sn**ch 75/55 #
3 Lateral Burpees

Tuesday
“The Grinch”
2k bike erg
5rds
10 HSPU
10 box jump over
3k bike erg
5rds
10 dual db press
10 box jump overs
2k bike erg

Wednesday
Deadlift/Bench progression

“Jingle All The Way”
4rds
24 Wall Ball
12 Pull Ups
6 Alt DB Sn**ch

Thursday
“Polar Bear Express”
EMOM40
1: 14/9 Cal Echo
2: 15/11 Cal Ski
3: 8 Shuttle Runs
4: Rest

Friday: Adjusted Schedule classes will be 90min blocks.
12 days of Xmas
1 S2OH
2 Hang Power Clean
3 Deadlift
4 BMU
500m Bike erg
6 Alt DB sn**ch
7 Burpee Box Jump Overs
8 TTB
9 Cal Ski
10 Wall Ball
11 Cal Echo
12 Rope Climb

Address

226 North Henry Street
Alexandria, VA
22314

Telephone

+5719701560

Website

http://www.the-NBHD.com/

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