CrossFit Praxis Free Introductory Class

crossfit praxis


Crash Course: CrossFit Praxis is located just above the 14th and U intersection and right next door to spin studio Ride DC. It offers members a full schedule of class options to choose from each week, including WODs, endurance classes, mobility classes, CrossFit Football classes, and yoga classes. Praxis also holds two free introductory sessions each week, Wednesdays at 6 p.m. and Saturdays at 11 a.m.


where: 2217 14th Street NW // U Street Metro

bring: water (no water fountain)

perks: free intro class

sweat score: 8 out of 10

wear: whatever you want

instructor: Megan

cost: free 

 

crossfit praxis

Disclaimer: I don’t do CrossFit. In fact, this Praxis crash is only my third official run-in with CrossFit, the first being at an introductory class at Balance Gym last year and the second at an event on the National Mall. I’ve always enjoyed the workouts (or “WODs”) but have never taken that next step to sign up for foundations or join a gym. Why am I sharing this? To let you know that I’m coming at this workout with a beginner’s perspective, and I hope that helps others who are interested in exploring what CrossFit is all about too. And for those of you who are at the box a few times a week and rattle off WOD names like members of your family, than you know the drill already!

crossfit praxis

CrossFit Praxis is a no-frills, we-mean-business space. Its two sprawling workout rooms have soaring ceilings, stark lighting, and rubber floors just begging for more medicine ball slams. The front entryway is lined with a row of metal lockers and an open-storage shelving unit for your belongings.  The only other noticeable accouterment is a shining neon vending unit for Power Supply meals. You won’t find a water fountain to fill your water bottle because the focus here is on the workout, not thirst-quenching, so make sure to BYO.

crossfit praxis

Praxis offers two free introductory classes each week hosted by a rotating cadre of coaches. It’s a great way for the gym to showcase its team members, philosophy, and mission. It’s also a great way for people to check out this CrossFit workout everyone’s been talking about, free of charge. A win-win in my book.

At the session I attended last week, Coach Megan enthusiastically welcomed me and the two other curious souls who showed up to try a WOD on for size. She started with an overview of what CrossFit Praxis is all about, detailing the types of workouts offered, the community and team atmosphere it aims to foster, and added a bit of testimony about her own CrossFit experience. Her passion and dedication to sharing CrossFit with others was palpable. It made me want to jump up and do ten box jumps right then and there. Which is good, because after the introductory briefing, we transitioned immediately to the sweaty portion of class. Box jumps for everyone!

crossfit praxis

Coach Megan took ample time to teach, demonstrate, and provide individual feedback on each of the moves we would be completing in the workout. We learned the ins-and-outs of the box jump, the shoulder press, the air squat, and the CrossFit sit up. I was very impressed with her attention to detail and how she made each of the moves accessible to all of us, no matter our level of experience or ability. I learned I need to work on keeping my weight further back in my heels when I do air squats. I also need to remember to keep my arms back by my ears, not out in front of my face. All excellent tips I’ll take away and use in future workouts.

crossfit praxis
After we had sufficient time to practice each of the techniques, Coach Megan walked us through the day’s workout.
For those of you who are more familiar with CrossFit, she referred to it as a “fight gone bad.” Sounds positive.

In essence, the WOD was a minute of each exercise with a minute of rest at the end, three times through. The exercises were: sit ups, air squats, box jumps, shoulder press, jumping jacks. We were asked to keep track of our total reps at the end of the round and try to better that number during the next one. This is crazy hard to do when you’re working on little rest, gasping for air, and praying to the CrossFit deities that you don’t bite it during a box jump. But I loved the rush I got from trying to beat my own personal goal, and finished the workout feeling accomplished, if not completely wiped out. Compared to the only other intro class I’ve ever done, this one included a workout that really put us through our paces!

sweetgreen

I slowly gathered myself off of the floor after class, thanked Megan and my classmates for an awesome workout, and gingerly made my way around the corner to Sweetgreen for lunch. I was famished and knew I needed to quickly replenish everything I just burned or face that terrible-awful energy crash that comes after a tough session. Sweetgreen offered me a credit to try their May seasonal salad, and this was the perfect opportunity to dive right in. It’s a blend of kale and mesclun leaves with strawberries, feta, cucumber, mint, and dried cranberries with a champagne vinaigrette. I added in shrimp for a little extra protein and topped it all off with a cold glass of strawberry mint limeade. Delicious!

If you’re in the 14th + U neighborhood and are looking for a friendly, real-deal CrossFit introductory class, I recommend popping into Praxis. Give it a go and see how you like it! Oh, and be sure to check out my list of free DC workouts for other free CrossFit intro classes at gyms around the city.

Top 10 Fit Crasher Highlights From Last Week

Hope you all had a glorious Memorial Day Weekend! This past week was packed with all sorts of random fit crasher goodness, so I thought I’d break it down for you with a top ten list. Are you ready?

TEN: Kate Bakes Bars

kate bakes bars


kate bakes bars

I had the opportunity to try my very first batch of Kate Bakes bars. What makes these so special, you ask? Well, a few things! They’re made right here in DC by a local lady entrepreneur who is committed to providing the city with healthy on-the-go eats. The ingredient list is small and full of items I recognize, and each bar is always gluten free and vegan for anyone who has dietary restrictions. Not to mention, they’re pretty darn scrumptious too. My favorite flavors were the banana cinnamon oatmeal and the chocolate coffee. Perfect for tossing in my gym bag as a before or after fit crash snack. These things were definitely a highlight of my week! Thanks for the samples, Kate!

NINE: New Oiselle Running Shorts

oiselle roga shorts

My stash of running shorts is in serious need of an update. I was thrilled to receive a pair of the Lululemon speed shorts for my birthday earlier this month, but after wearing them over and over again, I figured it was time to add another new pair to the rotation. I have been hearing awesome things about the Oiselle roga shorts, so last weekend I popped on over to City Sports to try on a pair. It was love at first lunge (yes, I did a few in the dressing room). In fact, I wore them out the door and straight to the trail. There’s a front pocket deep enough to fit my phone, and a back pocket that works great for keys and an ID. They have just the right amount of stretch and a comfortable wide waistband. I’m officially smitten.

EIGHT: Garden Greens

organic salad greens

A friend of mine has an organic garden plot and grows some of the most delicious-looking produce every year. He is experimenting with different kinds of greens this spring, and is having overwhelming success with just about everything he put into the ground. So much so, in fact, that he currently has more lettuce than he can possibly eat and was kind enough to give me a sampling of his bounty. I was over the moon excited to have a huge bag brimming with the most colorful, fresh looking leaves I’ve ever seen. Salad heaven!

SEVEN: Outdoor Workouts

playground workout

 

memorial day weekend workout

No gym? No problem! Fit crashing doesn’t have to happen at a studio, especially when the weather is as beautiful as it has been here in DC. I like using the 12 Minute Athlete and Sworkit circuit training apps for quick, no-nonsense sweatiness wherever I go. I definitely got a few strange looks from kids enjoying an evening playdate at the playground, but hopefully they’ll remember the crazy lady doing pull ups on the monkey bars when they get older : )

SIX: Berry Season!

berries and lemon

I think this pictures says it all, yes? Hello summer!

FIVE: Standup Paddleboarding

Key Bridge Boathouse DC
On Memorial Day a friend and I slathered on the sunscreen, strapped into lifejackets, and took to the high seas Potomac River for an afternoon of stand-up paddleboarding at the Key Bridge Boathouse
(formerly Jacks Boathouse, RIP). I almost forgot what a tough workout it can be going against the wind and the current. After an hour of adventuring we docked our vessels and went in search of some much-needed nourishment. Hey, all that paddling is hard work! Thankfully, Malmaison was a stone’s throw away and offered fresh-squeezed green juices. I got the Hulk flavor, a refreshing combo of pear, cucumber, and other delicious ingredients. Win!

FOUR: Bowling at the White House

truman bowling alley white house

truman bowling alley white house

Talk about a fit crasher bucket list item! Can’t believe this actually happened. A friend invited a few of us to bowl at the White House Truman Bowling Alley last weekend. It’s a tiny two lane operation, complete with personalized bowling balls, a wall full of shoes, and even its own White House score cards. I loved looking over the pictures hanging along the walls of the various presidents and first ladies using it over the years – the history in that place! I’m absolutely terrible at bowling but had a blast. Now if only I can learn to keep it down the middle…

THREE: Crashing the Newest [solidcore] Studio

solidcore dc

On Sunday I took a bike share bike to Mt. Vernon Triangle to check out the newest solidcore studio. The location is a little bit hidden – look for it underneath the Le Pan Quotidien across the street from Sixth Engine bar. It has the same design as the other studios but in a more convenient place for folks living in that neck of the woods. A word of caution: this is still the toughest and most addictive workout I’ve done in DC. You’ve been warned.

TWO: Memorial Day 12 Miler

memorial day walk memorial day dc honor flight memorial day dc

The weather this past weekend was picture perfect. 70 – 80 degrees, no humidity, brilliant sunshine. I decided to make the best of it and adventure down to the monuments to see what kinds of things were going on for Memorial Day. I should have mapped it out before I left because it ended up being a whopping 12 miles! I ran part of the way but it was mostly a brisk walk. That said, I had to stop at one of the tourist-trap concession stands to buy a water and a bag of pretzels just to keep me going. Serves me right for not planing ahead!

As expected, the monuments were absolutely mobbed with folks in town to celebrate the holiday. I walked the length of the Lincoln to the WWII memorial just in time to witness a group of Honor Flight veterans being escorted in to see the monument for the first time. It was incredible to watch. Really brought home the “reason for the season” and I felt so lucky to have been there at the right time to see it. But next time, I’ll bring water and snacks for the journey!

ONE: Celebrating 80 Fit Crashes

dc fit crasher 80 fit crashes

The blog reached a whopping 80 fit crashes last week! Cue the confetti and party hats! Do you have a favorite? Leave a comment and let me know, I’d love to hear from you. Cheers to this milestone and at least 80 more sweaty adventures ahead :)

Barre: 60 Class at Barre Tech in Arlington

barre tech arlington


Crash Course: Barre Tech is a boutique barre studio brand born and bred right here in the DMV. It currently has two locations in Alexandria and Arlington, both with free parking and adjacent lounging areas. Barre Tech offers a number of different classes including prenatal, beginner, core, burn, yoga-barre, and more. The barre: 60 class is a full-body workout using small, isolated movements to target arms, abs, thighs, and gluteus. Barre Tech prides itself on being a stickler for proper form and technique (hence the name), so don’t think you’ll get away with those half-witted leg lifts. Every move is explained in detail, and teachers monitor and make recommendations and assists as needed. Click here for a full schedule of classes at both Barre Tech locations. 


where: 3260 Wilson Blvd. // Clarendon Metro

bring: grippy socks

perks: free parking, adjacent cafe

sweat score: 4 out of 10

 

barre tech arlington

Barre Tech (formerly known as Barre Code) recently expanded beyond its flagship studio in Del Ray to a new location just steps from the metro in Clarendon. The building sits across the street from Northside Social and behind the Silver Diner on Wilson Boulevard. It’s the home of Saffron Dance studio and, if you’re a fan of barre workouts, you may have been there when Lava Barre occupied the second floor.  The entrance to Barre Tech is a little tricky to find, but if you go in the door pictured above, you’ll be in the right place.

barre tech arlington

barre tech arlington

The door will open into a small sun-drenched cafe that offers Goûter tonics, tea, bottled water, and a variety of tempting treats. The studio sits just behind the frosted glass, down the hallway on the left. There are cubbies along the wall for your belongings and a bathroom at the back. Pop through the heavy curtains, grab your equipment, and settle in at the barre.

barre tech arlington

The first thing I noticed about the studio itself is the gorgeous natural light pouring in from the windows. The crisp white trim along pale gray walls gives the room a fresh, clean feel. I grabbed a set of two pound weights (I now know better, less is more with those crazy barre arm series), a mat, and set everything up in the center of the room facing the mirror.

barre tech arlington

I forgot my sticky barre socks, so I had to make do with the pair I had on. Luckily they were my favorite, extra-cushy pair of running socks, so I didn’t mind. I did have to take them off for one of the exercises because I didn’t have enough traction, but other than that they did the trick. It was a good reminder that, while having the “right” gear is always nice, it’s not always necessary and shouldn’t keep you from giving it a go anyway!

barre tech arlington

The class was fun, challenging, and the sequences at times reminded me of Pure Barre. Which makes sense, since Amy mentioned she was trained by them. What makes Barre Tech different than any other studio I’ve been to (eight so far) is the instructor’s precise attention to technique and form. I’ll be honest, I’ve been to plenty of studios where I’ve stood at the barre, leg in the air, pulsing away and not having full confidence that I was really doing it right. Some of those ab exercises? Yeah, I think I’m doing those wrong too. It’s not a good feeling.

During this class, Amy came around and made very specific adjustments that helped me understand the movements and really get into the muscles that should be working. I had more than one “ah-ha!” moment where I realized what a particular exercise was supposed to feel like. I was really grateful to have a little extra help and impressed by how much more I got out of class with just a few small tweaks.

barre tech arlington
The playlist was fun and upbeat when it needed to be and calming when we did a stretching segment. The class seamlessly transitioned between mat work to barre work and back again, and Amy encouraged everyone to remember to hydrate throughout the class. It wasn’t particularly sweaty, but that doesn’t mean you shouldn’t be drinking water!

An additional thing to note about my class at Barre Tech: we did a number of different moves that I hadn’t tried at other studios.loved this. I feel that barre can sometimes get a little mundane with the same lifts, tucks, and dips over and over again. As someone who really enjoys variety and mixing things up, it was refreshing to be at the barre trying new things with some expert guidance along the way.

barre tech arlington

Thank you to Amy and her team for hosting a fantastic, technique-filled barre crash. I loved trying out the unique Barre Tech approach and will need to make my way over to Del Ray at some point to visit the original location. Have you been? It has showers and free parking (swoon). If you go, leave a comment and tell me about it!

 

 

Note: While Barre Tech invited me to try a free class, my review is based entirely on my honest-to-goodness personal experience. Thanks for reading!

Yoga + Martial Arts + Plyo Fusion Flow at Yoga Heights DC

yoga heights dc


Crash Course: Yoga Heights is DC’s newest yoga studio located just a  few blocks from the Georgia Ave/Petworth metro stop. It offers a variety of yoga classes, pilates, and nutrition counseling. It’s signature class is the Fusion Flow, a mashup of yoga, martial arts, and plyometrics that promises to deliver an intense, mix-movement interval workout. According to the website, the class is “geared towards building strength, power, and stability in your body.”  Sound like something you’d be interested in? Click here to see a full schedule for the next Fusion Flow class.   


where: 3506 Georgia Ave. // Georgia Ave. and Petworth Metro

bring: mat, towel, water bottle

perks: showers, easy parking, integrated nutrition center

sweat score: 9 out of 10

 

yoga-heights-dc-outside

Do you all remember the crash I did at Athleta last year, the one with the interval workout that put me through my paces? The mastermind behind that class was Amy Rizzotto (photobomber extraordinaire, see above), who hinted to me that evening that she was working with a partner on a new yoga + wellness center in Petworth opening in the Spring of 2014. Well folks, it’s here! The amazing Yoga Heights is now open on Georgia Ave. and offers a really neat selection of unique classes to choose from, including hot power yoga, yogalates, pilates, beginners flow, athlete’s flow, and more.

yoga heights dc

yoga heights dc

Amy is a Certified Nutrition Coach and brings her passion for healthy eating to Yoga Heights through a variety of coaching services. Wellness and fitness isn’t just about sweating up a storm. You have to fuel your body to be its best, too. Yoga Heights brings it all together under one roof, something I have not yet seen in other studios. I’m such a fan of this integrated approach and hope it catches on at other places, especially the larger gyms with budgets to have an RD or nutrition coach on staff.

yoga heights dc

The studio is so new that the outdoor signage is still in process, so look for the white “Yoga Heights” banner hanging in the window. The front lobby area is clean and welcoming. The space has an industrial look to it, with exposed ductwork and clean lines. Amy and her business partner Jess Pierno decorated the space with wood and steel accents that really gives it an edgy-yet-comfortable vibe.

yoga heights dc

If you’re there on Wednesdays, check in with Andrew at the front desk (hi Andrew!) and make yourself comfortable. The lobby area has a selection of tea, a healthy snack bar or two, and a fridge full of Capital Kombucha. The two studio rooms are located down the hallway behind the front desk. The two bathrooms are all the way at the back of the space. I didn’t notice a dedicated changing room, so I popped into one of the luxuriously spacious bathrooms to do a quick-change out of my work clothes and into something more appropriate for class.

yoga heights dc

The bathroom has a shower in it – win! Bonus points for studios where I can freshen up after class and seamlessly get on with my day. I’m not sure if the other bathroom also has a shower, but one is more than enough and better than none!

yoga-heights-dc-biore-wipes

Whenever I go to class right after work, I always like to have face wipes on me so I can take off my makeup before getting down to business. I’ve been using the Say Yes! blueberry wipes forever, but Biore sent me a sample pack and I figured it was worth trying something new. They definitely did the trick, but I don’t think I’ll be using them again. The ingredient list included a few things I’m not so keen on (including parabens) and I’d rather use wipes that are biodegradable.

yoga heights dc

With a squeaky clean face and clad in the fit crasher uniform of head-to-toe spandex, I walked into the room where our fusion flow class would be held that evening. It was pretty dim, so apologies that my photos turned out a tad grainy. If anyone has tips for low-light, high-activity iPhone photos, give a yell!

yoga heights dc

We organized ourselves into two rows of mats facing each other, with Amy in the middle giving instructions and demonstrating. I am so used to a teacher in front, students scattared in the back kind of setup that this new design totally threw me off. Probably a good thing not to get too comfortable, though, right?

yoga heights dc

The fusion class is a combination of yoga, plyometrics, and martial arts movements all fused into one crazy sweat fest. Think budokon with plyometric circuits sprinkled throughout. The class was broken up into a number of circuits, where yoga would build into martial arts and then culminate in a round of cardio or plyometrics. After a quick rest in child’s pose, we were back at in and on to the next round.

yoga heights dc

Let’s just say it got really sweaty, really fast. We began with some sun salutations, but before I could get too comfortable we moved into dolphin pushups and donkey kicks. I loved how each circuit built on itself, from flow to full-out plyo. Amy demonstrated each of the moves before we began the circuit, and I felt that I was able to keep up despite being new to quite a few of them.

yoga heights dc

There was quite a bit of jumping around, so if you’re looking for relaxing yoga, Yoga Heights offers that, but not in this class. I’d also recommend chatting with the teacher before class if you have any injuries or concerns. Since plyometrics are pretty explosive, this may not be the best option for folks recovering from injuries.

That said, if you like yoga but want to kick it up a notch with some added cardio and challenges, I definitely recommend checking out the fusion class. It’s a unique twist on your traditional yoga class that takes an extremely athletic approach. It’s also a ton of fun. I got a kick (literally) out of attempting handstands, learning a funky martial arts slash breakdancing move, and sweating up a storm.

yoga heights dc

Your first class is free at Yoga Heights, and after that drop-ins are $18. I’d love to come back and try the Athlete’s Flow or Yogalates class.

To Jess and Amy: a “thank you” to you and your team for hosting my crash at Yoga Heights. Congrats on the grand opening and welcome to the neighborhood!

Cycling at PureRyde Bethesda

PureRyde Bethesda


Crash Course: PureRyde is a national franchise of boutique fitness studios that offer a unique blend of high-energy, calorie blasting pilates and spin workouts. Their signature PureRyde Cycling class puts students through 50-minutes of intervals, hills, twists, and turns on the Real Ryder bike, a state-of-the-art stationary two-wheeler that shifts laterally with the rider’s body movement. Lean right and the bike goes with you. Left and it does the same. The extra control needed to maneuver the Real Ryder bike helps create a more challenging spin experience, so get ready to kick your effort up a notch when you walk through the door. For a full schedule of classes at the new PureRyde location in Bethesda, click here.  


where: 6910 Arlington Rd. // Bethesda, MD

bring: water bottle

perks: bike shoes included, free parking

sweat score: 9 out of 10

wear: recommend spandex bottoms

instructor: Ingrid

cost: $22 drop-in rate

 

PureRyde Bethesda

I first encountered the topsy-turvy Real Ryder bikes in Ohio when I was home visiting my parents for Christmas last year. I ran into them again in Portland a few months ago, and was convinced this fad was either insane or genius. Stationary bikes that weren’t so stationary? Who would sign up for that? Well, it seems the fitness-loving folks of the DC area have spoken, and now we have our very own studio full of the craziest spin bikes you’ll ever sweat upon. Welcome to the neighborhood, PureRyde!


The Bethesda studio is located in a small shopping center about a half mile from the metro. I didn’t see any signage at first glance, so keep your eyes peeled for it in the middle of the strip. I was coming straight from work with my car, so luckily there was ample free parking right out front. For those of you who follow my frequent losing battles with DC traffic and parking on Twitter, you can imagine my relief.

PureRyde Bethesda

PureRyde Bethesda

The studio is beautiful, crisp, and very swanky inside. Think clean lines, lots of white cabinetry, and muted steel colors. There is a merchandise and reception area in the front where you can sign in, get spin shoes (they run small), and browse through PureRyde gear. Steve and V – the awesome duo behind Gouter tonics – had set up shop on this particular evening and were sampling some of their newest creations. I’m still a sucker for the original Stretch flavor (think sour patch kids meets turmeric), but always love sampling all of the crazy delicious new concepts that come out each season.

PureRyde Bethesda

PureRyde Bethesda

Down a long and narrow hallways, you’ll find a small cluster of lockers and two bathrooms. The studio does not have a shower or changing room, so plan accordingly. Luckily, the lockers are the fancy kind with built in locks that allow you to set your own combination. They’re not very spacious – I had to really pull out some Tetris skills to get my backpack and sneakers wedged in there – but they’ll do the trick in a pinch.

PureRyde Bethesda

The pilates studio sits at the very back of the building. It has the same swanky feel, with slate black walls, bright lights, and plenty of mirrors. I would love to come back and check out one of their signature classes. I’m always interested to see what personalized twists and modifications studios incorporate to make their own pilates brand.

PureRyde Bethesda

The first thing that struck me about the spin studio (other than the alluring smell of freshly-installed bikes) was how small it felt. Intimate would be a good way to describe it. While all spin studios have their bikes packed pretty close together, these bikes seemed especially cozy. And there weren’t many of them in the room, either. I’d say it held about 20 tops, with the instructor’s bike elevated on a dais in the middle of the studio.

PureRyde Bethesda

When you sign up for class, you’ll be asked to sign up for a specific bike, so make sure you know which one that is and find it when you enter the room. The numbers are on the base of the bike and the front desk keeps a master list in case you forget. As soon as I found mine, a member of the PureRyde team came by to help set up my handlebars and seat. They also delivered a set of free weights we would be using later in the class. What service!

PureRyde Bethesda

Ingrid wasted no time working our legs into a lather. I was huffing and puffing before the end of the first song, just as I began to remember how incredibly challenging these bikes are. If you don’t want to be swinging back and forth like a metronome all class long, you really have to focus on your core and controlling your legs. It’s tough. And if trying to stabilize the bike is tough, trying to synchronize your core, arms, back, and legs to keep the bike leaned to the left or right while “going around a turn” is even harder.

PureRyde Bethesda

The class will also include tap backs, jumps, varying arm positions, and a free-weight arm segment. There’s a lot of movement on the bike. Trying to tap your bum back to the seat while standing on a swinging pendulum might not be for everyone, but I thought it was a good mix of maddening and fun.

Toward the end, we were given an entire song to do our own thing before Ingrid jumped in to finish us off with one more crazy left-right-up-down circuit. By that last song, I was toast. I can’t validate claims that this class burns more calories than a traditional spin class, but I can tell you this class is a more challenging version of the original. My entire body was sore for two days.

PureRyde Bethesda

A huge thank you to Ingrid and the PureRyde team for giving me a sneak peek at DC’s newest spin sensation. Thank you also to Gouter for the post-workout refreshments. I was certainly in need of it after wobbling out of class.

If you’re looking for a new twist on your tried-and-true spin class, or if you’re interested in spicing up your workout routine with something new and different, give it a go! 

 

 

Note: While PureRyde invited me to try a free class, my review is based entirely on my honest-to-goodness personal experience. Thanks for reading!

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