Over the past twenty years, Dan has been a resident of Woodbridge and active in the sports community. After commissioning in the Army as well as two deployments in support of Operation Iraqi Freedom, Dan is getting back to his previous passion in life. Fitness and sports has always been a huge part of his life and now CrossFit has afforded him the opportunity to help others in their athletic endeavors. CrossFit is for everyone and he is brought it to Woodbridge!! He is currently trained, qualified and moreover, excited to teach you the skills and movements to get you moving in the right direction. It’s not the certification that makes a coach, it’s the passion and drive to make YOU successful.
- CrossFit Level 1 Trainer
- CrossFit Coach’s Prep
- USAW Club Coach
- CrossFit Basic Barbell (Mark Rippetoe)
- CrossFit Olympic Lifting (Mike Burgener)
- CrossFit Nutrition (Robb Wolf)
- CrossFit Rowing (Angela Hart)
- West Side Barbell Conjugate Powerlifting
Back in 2005, if you stopped by Lloyd’s firehouse and asked him if he thought he was fit, he would have confidently told you “Yes!” while finishing up his last set of bicep curls. So, when he first tried CrossFit back then, it’s no surprise that his ego was easily crushed.
However, Lloyd’s obsession with CrossFit wouldn’t begin until a few years later in 2011 when he finally decides to step into CrossFit Woodbridge. Humbled, Lloyd took to functional fitness immediately and quickly phased out the isolation movements and random cardio sessions he’d grown accustomed.
Lloyd literally dwells on CrossFit every single day of his life. His obsession for proper form and efficient movement coupled with his good-nature attitude and genuine desire to help people makes Lloyd a stellar Coach.
- CrossFit Level 1 Trainer
- USAW Level 1 Sport Performance Coach
- CrossFit Endurance Coach
- CrossFit Olympic Lifting Coach
- CrossFit Powerlifting Coach
- CFW 2013 Mid-Atlantic CrossFit Games Regionals Team Coach
- CFW 2014 Mid-Atlantic CrossFit Games Regionals Team Coach
- Firefighter/EMT-B/Technical Rescue Technican
Sara found CrossFit as an active duty Marine while stationed at Camp Lejuene, NC. After competing in College Athletics, Sara moved from bodybuilding, to powerlifting to running road races. After discovering Crossfit she has never looked back and is dedicated to helping other achieve their fitness and health goals.
- Bring gymnastics and mobility programs to CFW.
- Become certified in CrossFit Gymnastics, Olympic Lifting, and Power Lifting.
- Diane or Fran or anything with running
- Handstand push ups or pull ups
- Muscle ups and Olympic Lifting
- CrossFit Level 1 Trainer
- CrossFit Strongman
- CrossFit Gymnastics
- Carl Paoli Gymnastics Certification
- CPR/First Aid
- ACSM Personal Trainer
- Masters in Kinesiology
- 2012 Mid-Atlantic Hopper Team Champion
- King of the Beef Individual Female Champion
- 2013 Crossfit Games Regional Individual and Team Qualifier
- Captain, United States Marine Corps
In the world of fitness, there isn’t much Eve has not accomplished. Since a young age, Eve has displayed her athletic prowess at a multitude of sports: softball, track and field, volleyball, and even wrestling. She would go on to wrestle for a qualification to the Olympic Trials and play volleyball in college on a scholarship.
During her adult life, Eve dabbled in everything fitness related from triathlons to amateur bodybuilding.
Eve’s lifelong passion for fitness inspired her to pursue a career as a Personal Trainer and Aerobics Instructor. Her education and experience enabled her to work and develop programs for seniors, obese children and athletes.
It would not take long before Eve would stumble onto CrossFit. Seeking a change in her normal routine, she would try a WOD at CrossFit Woodbridge. Eve soon realized CrossFit was far superior to any fitness program she has ever tried. Eve’s love for fitness also lead her to start a Crossfit Kids program at CFW. She is the head of the CrossFit Kids Program that officially kicked off in the summer of 2012. Eve really enjoys working with the kids and having a blast exposing them to CrossFit, watching them excel as their strength, character, and overall love for health and fitness.
Eve is a great teammate and enthusiastic supporter of everyone in the gym.With an outgoing personality and a winning smile, Eve will make anyone feel like they can do anything. Eve is also passionate about helping the other women at CFW to exceed their own performance expectations and lift heavy weights while building their confidence, strength, and having lots of fun.
- Anything Endurance
- To qualify for the USA Weightlifting National Championship
- Become USAW Level 2 Coach
- CrossFit Level 1 Trainer
- CrossFit Kids Certified
- CrossFit Gymnastics Certified
- CrossFit Olympic Lifting Certified
- CrossFit Strongman Certified
- USAW Level 1 Sports Performance Coach
- AFAA Yoga Instructor
- NASM Personal Trainer
- AFAA Personal Trainer
- AFAA Group Exercise Instructor
- Mad Dogg Athletics Spin Instructor
- AFAA Mat Pilates Instructor
- AAAI Mat Pilates Instructor
- AFAA Kickboxing Instructor
- AAAI Kickboxing Instructor
- Turbo Kick® Instructor
- PiYo™ Instructor
- Les Mills™ Body Pump Instructor
- American Red Cross Water Safety Instructor
- American Red Cross Lifeguard/First Aid/CPR/AED Certified
Upon the urging of college friends, Jason made the leap of trying CrossFit by joining CFW in February 2011. Within just a few short months, he experienced a 40 pound weight loss, gained substantial strength, and a desire to become even stronger. He then began studying various strength training methods from any sources he could find, including: Mark Rippetoe (Starting Strength), Louie Simmons (Westside Barbell) and Dave Tate (Elite FTS) to further his passion to train and to coach others.
Goals at CFW:
- Continue to grow fundamental strength programs at CFW
- Grace or Randy
- Back Squat
- Starting Strength Level II w/ Mark Rippetoe
- CrossFit Powerlifting
I started at Crossfit Woodbridge in the fall of 2011 after being urged by my wife to get out of the Globo gym. . While in the Police Academy I was given the fitness award after being introduced to Crossfit style work outs. I found Crossfit to be instrumental in my fitness routine. As a member of the Special Operation Branch of my Police Department keeping my fitness at a high level is a large part of what keeps me and the members of my unit alive and going home at the end of our shift. I am a very competitive person and enjoy being pushed by all the athletes and coaches at Crossfit Woodbridge. I have participated on two Capital Affiliate teams and most recently in the Outlaw Barbell camp. My favority WOD is Murph, mainly because I love pull ups.
What do you do with a bachelor's in Applied Nutrition? Well, if you're Dan, you move to Brooklyn, New York, take a job in construction consulting, buy a kettlebell online to swing around in your tiny concrete backyard, and rely on CrossFit.com for instruction! Then, months later, when you're doing pull-ups on monkey bars and jumping onto picnic tables in the park, your wife-to-be pushes you into the nearest actual CrossFit gym. Dan joined CrossFit Vituosity, became their handyman, then coaching apprentice, then moved back to northern Virginia where he grew up to become a full-time coach. In recent years, Dan has been a head coach and programmer at multiple CrossFit gyms, developed kettlebell and weightlifting seminars, and even coached highschool baseball. His academics are in nutrition, anatomy, and physiology, but his practical experience is as a hands-on coach training people to improve every day. Ask him anytime about the value and definition of virtuosity, or his favorite Aristotle quote!
CrossFit Level 2 Trainer
CrossFit Kettlebell Trainer
USAW Level 1 Sports Performance Coach
Crossroads Adaptive Athletic Alliance Coach
Sports First Aid/CPR/AED Certified
NFHS Concussions in Sports Training
BS Applied Nutrition – University of Delaware
I was first introduced to CrossFit while I was training for the Marine Corps Marathon in 2007. Due to a previous incident in 2006’s marathon, I wanted to ensure that I would be strong both mentally and physically during 2007’s run, so I hired a personal trainer at my local Gold’s Gym in Alexandria. On top of my normal marathon training, Crossfit-style workouts were quickly incorporated into my daily routines with my trainer and almost immediately I was hooked on the shorter yet brutal (and incredibly effective) workouts. Having been an athlete from childhood into my collegiate years, I’ve always been active in one way or another… but CrossFit took it to a whole new level!
CrossFit Alexandria opened in the summer of 2007 and I joined as a founding member and soon began coaching after becoming a CrossFit Level 1 Trainer. I continued on as a coach with Crossfit Alexandria until the winter of 2010. After leaving, I began coaching for and training at Capital CrossFit (Capital MMA and Elite Fitness) and was then approached by a friend to coach at Mt. Vernon CF. A few years later, coach Lindsey mentioned she was coaching and working out at CrossFit Woodbridge, I checked it out, loved it, and the rest is history.
I simply cannot escape educating people whether it be high schoolers in the classroom or adults in the gym! CrossFit fulfills my need to not only teach people about the methodology of Crossfit, but its lifestyle as well. Since entering the Crossfit community, everything from my mental toughness down to my eating habits have changed for the better. I am a firm believer that CrossFit is not simply for the hardened warrior or elite athlete, but for the “Average Joe” walking down the street too. CrossFit is scalable and adaptive to any environment. CrossFit is incredibly effective, and will get you into the best shape of your life! Because of this, and so much more, I continue to CrossFit and will continue to do so into the future.
I got my start in Crossfit back in May 2008 at Outlaw Crossfit (formerly known as Crossfit Alexandria). It started as an internship that was a requirement to fulfill my Exercise Science degree at Virginia Commonwealth University. It wasn’t long before I found a comfortable niche in the Crossfit community, not just as an athlete, but as a coach. I love to see clients accomplish goals that they would not have otherwise reached on their own for whatever reason. My background in fitness and training includes leading some crossfit groups at Andrews Air Force Base for a couple years, as well as being a full time personal trainer and group exercise instructor for about four years at Washington Sports Clubs. Although I no longer train full time, my degree in exercise science led me to a life of helping others improve their quality of life through health and fitness, primarily in the world of Crossfit. In addition to this, I work full time as a Firefighter/EMT for Alexandria City. My goal is to help clients make positive lifestyle choices through instruction, motivation, and example. Certifications: B.S. Exercise Science/Concentration Applied Health Sciences, CrossFit Level 1 Certified, NSCA-CPT (Certified Personal Trainer), KettleBell Concepts, CPR/AED Certified, National Registry certified EMT Benchmarks: Power Clean and Jerk-175; Deadlift – 340; Low Bar Back Squat – 285 Athletic background: Soccer since I was a kid until high school, 3 years cross country and 4 years indoor and outdoor track in high school (competed in high jump, long jump, and running events-anywhere from the 200m sprint to the mile). In the Crossfit world: CrossFit sectionals 20th place in Midatlantic region 1st place with Outlaw Team at Midatlantic Hopper Challenge 2011 4th place with Outlaw Team at Midatlantic Regionals in 2012