Black Widow CrossFit

Black Widow CrossFit is bigger than just a gym.

It’s an entire community of people working together, supporting each other, and providing a positive space for everyone to grow healthier and stronger.

03/17/2024

T-Shirt Deadline Alert! πŸ””πŸš¨
Enter as an individual competitor or get your same-sex team of 3 together and go to https://festivusgames.com/info/70190/ to register!

Are you feeling lucky?!?! 6️⃣ Days to get a FREE shirt!

If you've been thinking about registering but haven't, NOW is the time. After the 23rd shirts are $28 each ($84 for a team of three). Booo! Make Festivus Games pay for it by registering by Saturday, March 23rd!

The April 2024 Festivus Games is Individual AND 3-Person Teams! So grab your gym besties and jump in for the April 20th Festivus Games!

WHAT: Individual AND 3-Person Teams ( MMM | FFF ) M=Male, F=Female
WHEN: April 20, 2024
REG DEADLINE: April 13th
FREE SHIRT: Must register by March 23rd!

DIVISIONS: Novice, Intermediate & Masters 45+. No pure Rx and no fire breathers allowed. (For Masters the sum of partners’ ages must be 135+ and the youngest must be at least 40 by 12/31/2024)

Thank you for making Festivus Games the premier functional-fitness event for the Novice, Intermediate and Masters 45+ Athlete!

Find your closest Host - over 100 to choose from!

https://festivusgames.com/host-list

02/28/2024

If you want to level up your CrossFit knowledge, sign up for our CFL1 course!

02/26/2024

If you missed this competition last year, grab a friend and we are waiting for you!

#

01/19/2024

All evening classes at Black Widow CrossFit have been canceled tonight, January 19, 2024. That includes the adult, CrossFit Kids, and CrossFit Youth classes. We know this is disappointing, but we made the decision to ensure the safety of our members and coaches. We will be reopen for our 8:30am group class and 9:30am yoga class tomorrow.

An at-home option of today's WOD is listed in SugarWOD. Coach Moose also posted a separate at-home WOD on Facebook. Great options to get your sweat on today!

01/19/2024

We are closing for this morning's 6:00am class! We plan to reopen for the 4:30pm class. Please be safe out there!

01/17/2024

See Coach Moose for digital copies of the Level 1 Training Guide. He can email you the English and the Spanish versions of it.

01/16/2024

Hey Athletes! Those roads are terrible! We are open, but we’re not sure it’s worth the risk for you morning WODers. We’ll post an at-home workout for you in case you want to play it safe today!

01/15/2024

Guess what...

🌟We're hosting a CrossFit Level 1 Certificate Course on March 2nd - 3rd, 2024 in Sterling, VA!

🌟Sign up at CrossFit.com

🌟Spots are limited!

CrossFit Training

01/01/2024

New Year, new mindset, same hustle at the gym βœ¨πŸŽ†πŸŽŠ

11/19/2023

We are so excited to you see you all at the gym tomorrow 🫢🏻⚑️

11/02/2023

These are facts.

More CrossFit indeed!!!

Photos from Black Widow CrossFit's post 10/22/2023

πŸ₯‡πŸ₯ˆπŸ₯‰Congratulations to the
Festivus Games Podium Finishers!

What an incredible day of competition it's been, and we want to extend our heartfelt thanks to all the incredible teams who took part in the Festivus Games.

Photos from Black Widow CrossFit's post 10/22/2023

πŸ₯‡πŸ₯ˆπŸ₯‰ Congratulations to the Festivus Games Podium Finishers! πŸ†

What an incredible day of competition it's been, and we want to extend our heartfelt thanks to all the incredible teams who took part in the Festivus Games.

10/06/2023

Smile, it’s Friday 😊

Don’t forget to come see us tomorrow at

Photos from CrossFit Training's post 10/02/2023

Great thruster overview for today’s WOD! Have fun with it today!

09/28/2023

Hey Black Widow fam! πŸ‘‹

Richard has been crushing it for 2 years now, owning the gymnastics and barbell game like a boss. πŸ’ͺ

Outside the box, he's not just a CrossFit athlete – Richard's a Master of Economics and a defense contractor. He is also Formula 1 fanatic and travel enthusiast! 🏎️✈️

Guess his go-to move? The single-leg squat, aka the pistol! πŸ€Έβ€β™‚οΈ

09/21/2023

Meet Courtney ✨

Courtney's plate is overflowing with responsibilities. She works full-time in a Veterinary Office, juggles the demands of Vet School, and yet, still dedicates time to her fitness journey.
Originally from the sunny shores of California, Courtney brings a vibrant energy to every class she attends. Her positivity is contagious, uplifting those around her.Courtney's ability to balance a demanding career, academic pursuits, and her commitment to fitness is truly inspiring. She reminds us that with passion and dedication, we can achieve our fitness goals while excelling in all aspects of life. Keep shining, Courtney! ✨✨

09/19/2023

The deadlift is a powerful compound exercise, but it's important to perform it with proper form to avoid injury. One of the most common mistakes made during deadlifts is rounding the lower back. This can lead to serious back injuries.
Here are a few other common mistakes to watch out for:

1. Using Poor Form: Failing to maintain a neutral spine and proper hip hinge form can put excessive stress on the lower back and lead to injury.
2. Lifting with the Back: Instead of engaging the legs and hips, some people use primarily their lower back to lift the weight, which is incorrect and can lead to strain.
3. Not Keeping the Bar Close: Allowing the barbell to drift away from the body can put extra strain on the back and make the lift more challenging.
4. Neglecting Breathing: Forgetting to take a deep breath and brace the core can weaken stability and increase the risk of injury.
5. Lifting Too Much Weight: Starting with too much weight can compromise form and lead to injuries. It's essential to start with a weight that allows for proper form.
6. Not Locking Out at the Top: Failing to fully extend the hips and stand up straight at the top of the lift can limit the benefits of the exercise.
7. Jerking the Weight: Trying to lift the weight too quickly or using a jerking motion can strain muscles and lead to poor form.

09/14/2023

Meet Alexis!

She loves to unleash work stress in the gym, especially where a barbell is involved. She's been known to flip off the wall ball, though - it's her kryptonite. She enjoys the opportunity to retest workouts that she encountered at other affiliates - but she LOVES the second go - round at Black Widow. Kansas called her home - but we know she'll jump on the next tornado that brings her to us again!

09/12/2023

Do you fear rope climbs?

1. Start Low: Begin with rope climbs close to the ground to build confidence.
2. Proper Technique: Learn the correct technique for efficient and safe climbs.
3. Practice Foot Locks: Master the foot lock technique for secure climbs.
4. Use Leg Strength: Engage your leg muscles to take some load off your arms.
5. Set Goals: Gradually increase the height of your climbs as you progress.
6. Spotter Support: Have a friend or coach spot you for added safety and encouragement.
7. Mental Visualization: Picture yourself successfully completing rope climbs to boost confidence.
8. Consistent Practice: Regular practice will improve your skills and reduce fear.
9. Stay Relaxed: Don't tense up; stay relaxed and breathe steadily during climbs.
10. Positive Reinforcement: Reward yourself for each successful climb to build a positive association.
Remember, practice and persistence are key to conquering any fear, including the fear of rope climbs.

09/07/2023

Friday is almost here, and you know where to find us! πŸ‹οΈβ€β™€οΈπŸ”₯

09/05/2023

"You are more powerful than you know; you are beautiful just as you are." - Melissa Etheridge

09/01/2023

πŸ‹οΈβ€β™€οΈ Introducing Phase I: Foundations Program πŸ‹οΈβ€β™‚οΈ

Are you new to the fitness world or seeking to reestablish a consistent routine? Look no further than our Phase I program on September 5th, 7th, 12th, and 14th.

Program Highlights:

βœ… Tailored for Beginners: Whether you're starting from scratch or returning to fitness, Phase I provides the perfect foundation.
βœ… Guided 2-Week Journey: Over 2 weeks, you'll experience a progressive program designed for sustainable results.
βœ… Expert Coaching: Our skilled coaches will guide and motivate you every step of the way.
βœ… Convenient Schedule: Join us on Tuesday and Thursday at 7:30-8:30 P.M. – optimizing your week for growth.

Take the first step towards a healthier you. Limited spots available! Contact us via DM or visit our website to secure your spot in the Phase I program. Let's achieve your fitness goals together.

08/30/2023

Athlete Spotlight: Coach Jim πŸš€

Meet Coach Jim, a chiropractor dedicated to empowering athletes with pain-free living. With expertise in movement mechanics, he ensures proper technique and safety in the gym. Beyond his chiropractic role, Jim's passions include basketball, hunting, and a lively sense of humor. His energy creates a supportive gym atmosphere where athletes thrive. A sports enthusiast and outdoorsman, Coach Jim's holistic approach leaves a lasting impact on athletes' fitness journeys.

08/29/2023

Did you know that elevating your legs can help facilitate the return of blood from your lower body to your heart? This may reduce swelling in the feet and ankles and help improve overall blood circulation.

08/26/2023

πŸ‹οΈβ€β™€οΈ Introducing Phase I: Foundations Program πŸ‹οΈβ€β™‚οΈ

Are you new to the fitness world or seeking to reestablish a consistent routine? Look no further than our Phase I program on September 5th, 7th, 12th, and 14th.

Program Highlights:

βœ… Tailored for Beginners: Whether you're starting from scratch or returning to fitness, Phase I provides the perfect foundation.
βœ… Guided 2-Week Journey: Over 2 weeks, you'll experience a progressive program designed for sustainable results.
βœ… Expert Coaching: Our skilled coaches will guide and motivate you every step of the way.
βœ… Convenient Schedule: Join us on Tuesday and Thursday at 7:30-8:30 P.M. – optimizing your week for growth.

Take the first step towards a healthier you. Limited spots available! Contact us via DM or visit our website to secure your spot in the Phase I program. Let's achieve your fitness goals together.

08/24/2023

At our CrossFit gym, we're witnessing something truly special – the unbreakable bond of a mother and daughter both embracing their fitness journey together!

08/24/2023

Athlete Spotlight πŸš€πŸš€

Get ready to meet CeciliaπŸš€

She's all about embracing the pain, loving the competition, and moving that barbell with perfection. Six years ago, she stumbled upon CrossFit and hasn't looked back. Whether she's cracking jokes with her friends or turning on beast mode when the clock starts, Cecilia is a true inspiration. Watch out for this fitness lover who's all about turning challenges into triumphs!

08/22/2023

Improving overhead mobility is essential for various activities, including weightlifting, gymnastics, and functional fitness. Here are some tips to help you enhance your overhead mobility:

1. Warm-up: Start with a thorough warm-up to increase blood flow and prepare your muscles and joints for mobility work. Focus on dynamic stretches and movements that target the shoulders, thoracic spine, and upper back.

2. Thoracic Mobility Exercises: The thoracic spine (upper back) plays a significant role in overhead mobility. Incorporate exercises like cat-cow stretches, thoracic extensions over foam rollers, and seated thoracic rotations to increase flexibility and movement in this area.

3. Shoulder Flexibility Exercises: Target your shoulder joints with exercises like shoulder dislocates using a resistance band or PVC pipe. These movements can help increase the range of motion in your shoulder girdle.

4. Lat Stretching: The latissimus dorsi muscles can limit overhead mobility if they're tight. Use stretches like the lat stretch against a wall or a doorway to target these muscles.

5. Pectoral Stretching: Tight chest muscles can restrict overhead motion. Perform stretches like the doorway pec stretch to open up the front of your shoulders and chest.

08/18/2023

πŸ‹οΈβ€β™€οΈ Join Our Nutrition Challenge - August 20th, 9 A.M.! πŸ₯¦

Get ready to level up your fitness
journey with our Nutrition Challenge!

πŸ’ͺ Mark your calendars for August 20th at 9 A.M. and join us at our gym for a day that'll transform the way you approach your nutrition. πŸ“†πŸ₯—

πŸ₯‘ What to Expect:

🍽 Expert Nutrition Tips
πŸ‹οΈβ€β™‚οΈ CrossFit Workshops
πŸ₯¦ Healthy Meal Planning
πŸ“š Informative Q&A Sessions

Whether you're a CrossFit enthusiast or looking to kickstart a healthier lifestyle, this challenge is for you! 🌱

πŸ“£ Details:

πŸ—“ Date: August 20th
πŸ•˜ Time: 9 A.M.
πŸ“ Location: Black Widow CrossFit
πŸ“§ RSVP: DM us

Don't miss out on this incredible opportunity to revolutionize your nutrition game. Tag your gym
buddies and spread the word!

πŸ’₯πŸ’š

Want your business to be the top-listed Gym/sports Facility in Sterling?
Click here to claim your Sponsored Listing.

Videos (show all)

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The safest way to bail on a front squat is to drop the barbell forward, away from your body. Allow it to roll off your s...
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Join our class and be part of a community that’s more than just a workout – it’s a family. ❀️#crossfit #crossfitlife #co...

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45714 Oakbrook Court, Unit 170
Sterling, VA
20166

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