Forearm strength may be one of the most overlooked necessities in holding a handstand.

At CrossFit DC, we teach functional movements with emphasis on technique, progression, and efficiency. Our belief is that while CrossFit isn’t for everyone, anyone can do CrossFit. Anyone, at any age, and any ability, can train to get stronger, move better, and recover quicker. The beauty of CrossFit is that there are inexhaustible ways to adapt a workout to individual athletes’ abilities — so that no matter how strong or well-conditioned you are when you come through our doors, you’ll find a challenge that is appropriate for you.

CrossFit workouts will deliver phenomenal fitness in and of themselves or as a complement to your sport-specific training regime.

Emma Doe

Our ProvenFit Boot Camp provides fun yet intense group workouts for athletes desiring more bodyweight conditioning-based workouts with fewer technical movements. We combine the attentive coaching that TrainHard is known for with the energy and camaraderie of a boot camp setting.

Each training session will deliver a challenging full-body workout using bodyweight movements, dumbbells, or crossarena. With every class, you can also expect a warmup and cool down specific to the movements performed during class.

CrossFit and Powerlifting

Hardrod is not just a place to get a good workout – it’s a diverse community that includes members of our military, full-time moms, doctors, lawyers, police officers, firefighters, business executives, elite athletes, kids, and retired grandparents.

We started a tradition when our doors first opened in 2005 of doing introductions at the beginning of each class – a tradition which has been adopted by CrossFit gyms all over the country. Because we have created an inclusive environment, our members all know each other, support one another, and socialize in (i.e. at our quarterly Taco Socials) and outside of the gym. Also, while many of our workouts are timed and competitive, it is all done in a supportive and team-oriented environment. Welcome!

Fitness and Circuit

Basically circuit training is done by performing one exercise after another (in a circuit, obviously). For example you might perform a set of squats followed by a set of upright rows followed by curls etc. Often people only consider weightlifting type exercises as part of circuit training, but other anaerobic/aerobic work can be included.

Making the decision to join a gym is a great first step towards improving your health and quality of life. At ShapeForce, we are here to help make your gym experience fun, effective and easy. For over 10 years, ShapeForce has been dedicated to giving people a great fitness experience while helping people of all fitness levels reach their goals. Whether your goal is to stay in shape, lose weight or get fit for an upcoming event, we are here for you.