Monday - Wednesday

8:00am - 11:00pm

Thursday

8:00am - 12:00am

Friday

8:00am - 10:00pm

Saturday

8:00am - 8:00pm

Sunday

8:00am - 6:00pm

Primary Location: 43063 Peacock Market Plaza, South Riding, Virginia 20152

Legends

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Legends

Legends is a program for our “seasoned” group (50+ years young). This program is adaptable for ALL fitness levels. We use general CrossFit programming principles, but we modify things a great deal.

  • We spend a great deal of time on mobility and warm-ups, which can include some core work.
  • We don’t do heavy singles. Strength work happens in 3s and 5s at most with a huge focus on Time under Tension, and we always stay well short of absolute limits. Proper form is even more important now, and mobility is a big concern. For instance, we don’t no-rep the 67-year old whose joints won’t allow her to hit depth in a squat.
  • Some of the athletes have limitations and corrective movements are required in classes.
  • We generally don’t go overhead. Not that we wouldn’t, but our group is limited in that area.
  • Smaller dumbbells and lighter KBs and med balls are a must. Barbells work, of course, but dumbbells can sometimes be used to work around mobility issues.
  • As we meet 2 times per week, we give them some strength and some conditioning each time. If the program expanded, we might change that slightly, but older athletes need recovery days.
  • We give the athletes basic nutrition advice. Most of them already have it from their doctors: eat less sugar.
  • We give them small doses of conditioning while monitoring their intensity. We treat them like athletes, but we don’t push them into the red zone. We simply raise the heart rate and get them working with relative intensity.
  • We try to focus on movements that will improve quality of life: squats, deadlifts, carrying objects, pushing things – all stuff they’ll do in real life.
  • We tend to stay away from Olympic lifts. They have value, but we’ve found light Russian KB swings are much more accessible and get the hips opening without a lot of impact.