CrossFit NBHD-The Neighborhood

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Alexandria, VA
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.

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

12/01/2025

**WEEK AHEAD! 💪🔥**

Hope everyone had a great holiday and are ready for a fun week ahead!

🏃‍♀️ **SUNDAY SWEATS - LAST ONE OF 2025!**
📅 12/7 @ 3pm
Family-friendly for all ages! Still a hard push for our Sunday fire breathers! 🔥

🎄 **CHRISTMAS PARTY**
📅 12/12 @ 5:30pm
Register through PushPress under Events! What cookie are you making for the cookie exchange?? 🍪

🎅 **12-DAYS OF X-MAS WORKOUT**
📅 12/19 with modified schedule

📊 Keep crushing the **METERS CHALLENGE** and stay ahead of pace time!

🥗 **NUTRITION CHALLENGE** coming soon!

📱 ENGN is posted in BTWB

—

**THIS WEEK’S WORKOUTS:**

**MONDAY -
“Cap’n Crunch”**
2 Rounds: 800m Run
8 Rounds: 4 SA Devils Press, 6 Lateral Burpee Over DB, 4 TTB

**TUESDAY -
Strength: DB Bench Press 5x5 Tempo

“Apple Jacks”**
EMOM21: Shuttle runs, UBHSPU, Ski

**WEDNESDAY -
Deadlift Progression

“Fruit Loop” (Tinslinger Challenge)** Teams of two
12 Min AMRAP: Echo Bike into Clean & Jerks

**THURSDAY -
Push Pull Day

“Trix”
10 Rounds: 250/200m Row, 35 DU

**FRIDAY -
“Lucky Charms”
6 Rounds: 9 CTB, 18 Wall Ball, 9 Burpee To Target
Strength: Back Squat x20

—

**See you in the box! Let us know if you have any questions!**

11/24/2025

# # # Thanksgiving Week at the Box 🦃💪

Thanksgiving week is here and we’re bringing the heat before the feast!
ENGN is posted in BTWB, so make sure you’re checking in and tracking those gains.

# # # # Holiday Hours
- Normal class hours through **Wednesday at 12pm**
- **Closed Thursday** for Thanksgiving
- **Reopening Friday** for **2 classes only** (check PushPress/BTWB for exact times)

# # # # Weekly Lineup (Thanksgiving Theme!)

**Monday – “Cornucopia”**
5 x AMRAP 4:
- 4 Thrusters (95/65)
- 6 Toes-to-bar
- 24 Double Unders
Rest 4 minutes between cycles. Restart the AMRAP each round.

**Tuesday – “Stove Top”**
Strength: Bench Press x4
Conditioning:
- 500m Ski Erg
- 500m Row
- 1000m Bike Erg

**Wednesday – “Mashed Potatoes”**
Strength: Thruster x2
WOD – AMRAP 22:
- 24 Wall Balls
- 18 Alt DB Sn**ches (50/35)
- 12 Burpee Box Jump Overs
- 200m Run

**Thursday – Closed**
Happy Thanksgiving! 🦃
Are you jumping into a Turkey Trot this year?

**Friday – “Leftovers”**
Strength: Deadlift 10-8-6
WOD:
3 Rounds:
- 15 Kipping Pull-ups
- 15 Kipping HSPU
**then** 2 Rounds:
- 15 Chest-to-Bar Pull-ups
- 15 Strict HSPU
**then**
- 15 Bar Muscle-ups
- 150 ft Handstand Walk

Looking forward to seeing you all in the box this week!
Are you staying ahead in the meters challenge? 🏃‍♂️🔥

11/18/2025

“Order 66”
What was your top score vs your lowest score??

What started to slow you down?

5x
AMRAP4/REST4
6 TTB
8 SADB HCLJ (4/4 @50/35)
10/8 Cal Row

11/17/2025

Hope everyone had a great weekend and you got out and enjoyed it!!

We have ENGN locked in on BTWB! The week ahead we are going to a land far, far away! it’s Star Wars themed!!!

Reach out if you have questions and we are looking forward to seeing you! In the box!!

Monday:
Work-
“Order 66”
For 5 cycles:
AMRAP in 4 mins of:
6 Toes-to-bars
8 Single Arm Hang Clean & Jerks, 50/35 los
10/8 Row Calories
Rest 4 mins between each cycle.

Tuesday:
Bench Press

Ring Development

Work-
“The Rancor”
For time:
Run 600 m
50 Wall Balls
Run 600 m

Wednesday:
Thruster x3

Work-
“Duel of Fates”

20 Hang Power Sn**ches
15 Lateral Burpees
20/16 Echo Bike Calories
Rest 5 mins
20/16 Echo Bike Calories
15 Lateral Burpees
20 Hang Power Sn**ches
Rest 5
20 Hang Power Sn**ches
15 Lateral Burpees
20/16 Echo Bike Calories

Thursday:
Deadlift strength

Work-
“Sarlacc Pit”
Teams of Two
100 Overhead Squats
40 Box Jump Overs
Run 200 m
100 Front Squats
40 Box Jump Overs
Run 200 m
100 Back Squats
40 Box Jump Overs
Run 200 m

Friday
Work-
“The Rule of Two Protocol”
3 rounds of:
10 Cleans, 155/110
12 Chest-to-bar Pull-ups
— then —
3 rounds of:
5 Cleans, 205/145
6 Bar Muscle-ups

11/10/2025

Meters Challenge is in Full Swing!

1: NBHD TRI-Hards
2: Part Time Steppers
3: Hidden Leaf

Keep moving to stay ahead of the clock!

And now the week Ahead! We have holiday hours on Tuesday!

Monday
Sn**ch Development

Work: “Liber-Tea”
4rds
400m Run
21 KB Swing
15 TTB
9 Burpee to Target

Tuesday
Chad 1000X
1000 Box Step Ups

Wednesday
Ring Development

Work: “Extraction”
4rds
5 Deadlifts
25 Wall Balls
5 BMU

Thursday
Work: “Super Earth” Teams of Two
100/80 Bike Erg Calories
— then —
40 Box Jump Overs
10 Rope Climbs
40 Dumbbell Hang Sn**ches, 50/35 lbs
30 Box Jump Overs
8 Rope Climbs
30 Dumbbell Hang Sn**ches, 50/35 lbs
20 Box Jump Overs
6 Rope Climbs
20 Dumbbell Hang Sn**ches, 50/35 lbs
— then —
100/80 Bike Erg Calories

Friday:
Clean Development

Work: “Reinforcements Depleted”
3 rounds of:
5 Wall Walks
10 Chest-to-bar Pull-ups
— then —
60/45 Echo Bike Calories

Back Squat x20

10/01/2025

New gear who this?

Nothing like some fresh rope burns!!

Climbs making there way into classes here soon!

More thriller prep for those competing!!

08/06/2025

🏈 CrossFit NBHD Fantasy League is back!
Think you’ve got what it takes to run the league? Time to prove it.

💸 Buy-in: $20
📲 DM us to join or hit up / David Wonder on Facebook.

Spots are limited—let’s gooo!🔥

Address

226 North Henry Street
Alexandria, VA
22314

Telephone

+5719701560

Website

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

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