Success Stories

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?
I was searching for something different than Orangetheory Fitness and Gold’s Gym and I wanted to try something new for my workouts. I read the positive online reviews for Ballston CrossFit (BCF) and thought I’d give it a shot. During the intro classes, I liked that BCF taught me new methods to lift heavy weights, and it incorporated high-intensity cardio all in the same class.

Q: What stopped you from coming in sooner?
After college, I thought that I could stay in shape from lifting weights and running but that didn’t pan out. I grew up playing soccer and running long distances in track and I was used to having coaches create my workouts and having my teammates and coaches push me at practices and in competitions. CrossFit sounded hard and that kept me from joining sooner. Once I decided to try it, I learned that it is in fact hard, as I came in dead last and finished several minutes after the rest of the class during my first workout. However, my classmates stuck around and cheered me on as I finished my workout. I knew at that moment that BCF’s community, athletes, coaches, and workout programming was what I needed and was looking for in a gym.

Q:When did you start at BCF and what were your goals going into it?
In summer 2021, I joined BCF and my goals were to lose weight, gain muscle, and improve my cardio and strength. After 2.5 years, I was gaining muscle, improving my cardio, and getting stronger but I wasn’t losing weight. I remember going up to Coach/Owner Tucker and saying that I’m not sure why I’m not losing weight because I was coming to the gym a lot and eating healthy. Tucker’s first question was what my meal was the night before, and I reluctantly said McDonald’s…and we quickly learned as we went over my eating habits and meals, why I wasn’t losing weight. I recall Tucker stating, “You can’t outwork a bad diet.” He was right.

Q: What has helped you achieve success at BCF?
In January 2024, BCF offered a free Nutrition Seminar and an 8-week Nutrition Challenge that required keeping track of everything you eat, counting macronutrients, and reporting to a coach on your progress at the end of the week. In the 8-week Nutrition Challenge, I lost 15 pounds, and I finally understood how to eat a balanced meal and how to lose weight. Since January, I have significantly improved my diet and nutrition and have lost 45 pounds and I’m on track to hit my goal of a 50-pound weight loss in one year. I now strive to focus on diet and nutrition seven days a week and to hit five days of workouts a week at BCF. I credit my success to the coaches for their excellent workouts and their encouragement, like Coach Brock and Kris asking, “What’s your weight at today?” because that really helped keep me accountable to eat something healthy when people aren’t looking and from reverting back to old habits. Additionally, I credit all the positive encouragement from my friends, BCF coaches, and family during my weight loss and fitness journey.

Q:What advice can you give to others that are new to CrossFit?
Don’t be discouraged if you can’t do everything in the workouts at first or as well as others, just scale appropriately, keep showing up, and work hard. It took me a few years to gain the strength to do pull-ups, handstand pushups, toes-to-bar, and rope climbs. Don’t underestimate the power of consistently working out and the pairing of proper nutrition. I found that with the right nutrition plan you can not only elevate your workouts but also improve your overall health and help you reach your fitness goals much faster. Set small nutrition goals that are six-to-eight weeks long to instill new habits and it will also help you to not get burned out. If losing weight is your goal, realize that it’s a slow process of one-to-two pounds per week. Keep consistent with your diet and workouts, and don’t worry about how long it will take to lose the weight because that time is going to pass anyway.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
I became less sedentary. I used to watch a lot of TV but now on my rest days I typically will go for a long walk and try to get over 10,000 steps or I’ll go on a run of three-to-five miles. I like to supplement my CrossFit workouts with extra cardio, such as walking into the city, going on a hike, riding my bike, or playing soccer. I also just started doing more core strength and stability exercises at home. On nutrition, it took me several months to beat bad habits such as Pizza Fridays, eating fried food, and ordering unhealthy fast food. I now meal prep once a week to set myself up for success by cooking chicken for everyday of the week and having a fridge organized with fresh fruits and vegetables. Having food prepped already in the fridge cuts down on my cooking at night and keeps me from ordering fast food or eating out. If I need to eat out, I select healthier fast-food joints like Cava, Chipotle, or Sweetgreen. I am now at a place where I look forward to eating healthy food, but that took almost a year for me to create after breaking bad habits. It takes time to create bad habits, and it will take time to break them, be patient with yourself.

Q: What is the biggest benefit you have noticed since starting CrossFit both in or out of the gym?
Pairing CrossFit and nutrition really improved my overall quality of life, athleticism, sleep, and wellbeing. I finally ditched my extra-large clothes, ran a 5k at an 8-minute pace, and can play soccer competitively again. CrossFit brought back my athletic capabilities, drive, determination, and competitive spirit that I had lost after gaining weight.

Q: What has been your favorite thing about Ballston CrossFit?
The friendships I’ve made in the gym and the constant challenges that the workouts bring. I’m now almost 3.5 years into Ballston CrossFit and I’m still improving and learning each day. The gym has a real community, and I look forward to seeing everyone when I go. Everyone seems to be in a positive mood here and folks really are friendly, fun to talk to, and easy to joke around with. Not only that but each person pushes you to lift heavier weight and to work out harder than you would on your own because of their competitive spirt and drive. BCF is not only a place where you push yourself, but you will also meet new friends along the way. BCF does a great job of holding monthly events that also helps to bring everyone together to have fun.

Q: What has your favorite memory related to CrossFit been?
For me it’s the little things, like accomplishing a new CrossFit skill in the gym for the first time. This year as I dropped weight, I was able to climb a 15-foot rope for the first time, string double-unders with the jump rope, knock out a quick set of 10 burpees without breaks, and begin to move from the scaled Fx workouts into the regular Rx workouts. I’m happy for the progress I’ve made so far in 2024, and I’m excited to improve and see what comes next in my fitness and health journey in 2025.

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?
I found it on Google Maps. I really liked the schedule. I work west coast hours, so I love the 9:30am and the 8:30pm classes. My last gym had no classes after 6:30pm, and by Friday night all four weekend classes would be full. At BCF, I love being able to sign up for the 1pm Saturday class 20 minutes in advance!

Q: What stopped you from coming in sooner?
Rhabdo! Well more specifically for CrossFit there’s so many haters on the internet spreading tales of unsafe workouts, meathead gym members, people getting Rhabdomyolysis, and gyms putting “Pukey the clown” posters on their walls as a badge of honor. I workout to get more healthy, not to risk injury and damage. I’ve been blown away by how wrong the internet can be in that BCF (and almost every CrossFit gym I’ve been to) places such a great emphasis on mobility, a proper warm up (that’s related to the current WOD), proper scaling & technique, and has just really nice people. Haters gonna hate.

Q:When did you start at BCF and what were your goals going into it?
I think I started Jan 2023. I wanted to lose a little weight, gain a little muscle, and learn a few “human party tricks” along the way. More importantly though, is feeling like I crushed a tough workout. I set up a home gym when I moved to Virginia and during Covid, but it was so hard to get motivated and get myself to do a killer workout like a metcon. Being around others gives me a lot of energy and makes it so much easier to put everything into the workout.

Q: What has helped you achieve success at BCF?
Mobility! I love the great warmups and mobility exercises, so many great things to do. Unlocking my shoulders has helped chest to bar pull ups and toes to bar. Hip mobility has helped with knee pain. It all really helps with injury prevention.

Q:What advice can you give to others that are new to CrossFit?
Scaling and mobility. Scale aggressively and scale a little less each time. Big jumps lead to injury and set you back in training, especially after 40. This is even more applicable if you used to be able to do something back when you were younger and cooler. Really hit the in-WOD mobility and add pre and post-WOD mobility and accessory work any time your schedule allows. If you’re already mobile, unlike me, it’s a great time to work on skill work or drills.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
I’ve been making a few diet changes. I’ve recently been convinced ultra processed foods and seed oils are the devil, so I have been trying to aggressively reduce those along with sugar and sodium, and replace them with more meat, protein, and fruit.

Q: What is the biggest benefit you have noticed since starting CrossFit both in or out of the gym?
As a person who typically worked out in the evenings most of my life, I love knocking out a really hard workout first thing in the morning. It makes me feel like I’ve already accomplished the hardest thing I’m going to do all day. That just gives me a great sense of accomplishment, which helps me relax and conquer my day. It’s one less thing to stress about.

Q: What has been your favorite thing about Ballston CrossFit?
The schedule, there’s almost always a class going on, and I love that there is an official Fx option. Most gyms don’t even list scaling options on their apps. It’s Rx or bust. But honorable mention to the coaches who are all so friendly and knowledgeable.

Q: What has your favorite memory related to CrossFit been?
Suggesting to Kris that he should rent the empty space next door and call it “KrisFit”. Then Tucker can buy him out and the merged mega gym will be called “KrisCross Fit”. The marketing writes itself.

Q: How did you find out about Ballston CrossFit, and what about it convinced you to join?
I did a quick Google search for CrossFit gyms near me, and BCF was the first on the list. The people at BCF are what convinced me to join. Within moments, I felt like part of the group. The coaches are personable, patient, and nonjudgmental, and they make the workouts fun!

Q: What stopped you from coming in sooner?
My ego. I used to be a powerlifter and had the attitude and mindset that powerlifters don’t do CrossFit. Ironically enough, I competed in a powerlifting competition a week ago, and my numbers were slightly lower than when I used to powerlift. However, my score was higher because I lifted more than my body weight.

Q: When did you start at BCF, and what were your goals going into it?
I began at BCF in February 2024. My goals were to lose weight, look and feel good, and be stronger and faster. I also thought this was an excellent way to meet people in the area.

Q: What has helped you achieve success at BCF?
Staying humble and listening to the coaches. I’ve been lifting/working for over 14 years, and I knew the only way I would achieve my physical goals was by coming into each class early on, like I knew nothing, and it was my first time lifting. To this day, I’m still learning and growing every time I attend class.

Q: What advice can you give to others who are new to CrossFit?
Be patient, and don’t be afraid to ask for help. CrossFit can be challenging, but you can achieve your goals with the right mindset and attitude.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
I started working with a nutritionist about three months into my CrossFit journey. The year before joining BCF, I watched both of my parents battle cancer. My mum was diagnosed with breast cancer in May 2023, and my dad with lung cancer in November 2023. Seeing what they went through and are still battling, I knew I wanted to do anything and everything within my power to combat this in my own life. So, I hired a nutritionist in May, and I’ve lost 18 pounds since then, and a total of 20 pounds since joining BCF. I have never felt better. Honestly, for the first time in 44 years, I feel confident and happy with who I am.

Q: What is the biggest benefit you have noticed since starting CrossFit both in or out of the gym?
Setting the example of how to care for myself holistically (body, mind, and spirit) for my son. Yeah, I have lost weight, and I’m in the best shape of my life, but to hear my son say he wants to workout and see him make healthy choices regarding what he eats is the best thing ever!

Q: What has been your favorite thing about Ballston CrossFit?
The people! The coaches are fantastic! I love my 6:30 a.m. BCF Battle Buddies (they don’t know I call them that, but they do now)! And I love attending Faith & Fitness on the Sundays they are offered!

Q: What has your favorite memory related to CrossFit been?
The relationships I’ve made. The PRs are great, but the friendships last a lifetime!

“I’ve kept myself pretty fit for many years now. I have a demanding and sometimes stressful job, and I also have balance my time with my wife and three young kids. I live in Arlington and work in DC. Before the pandemic, I regularly attended a gym in DC for over four years, enjoying their great lunchtime boot camps. COVID changed a lot for all of us, with more time spent working from home. The gym I used to go to struggled and eventually closed. During the pandemic, like many others, I invested in equipment like an ERG rower and ECHO bike and managed to keep up with workouts for a while.

As we emerged from COVID, I wanted to return to a more structured environment. Before joining Ballston CrossFit, I tried all the local gyms—F45, Madabolic, Orange Theory, Barry’s—but none of them were right for me or had the atmosphere I was looking for.

I found Ballston CrossFit through a random Google search based on proximity to home, and I’m glad I did. It’s a fantastic place where the instructors are not only fit and engaged but genuinely connect with the people taking the classes. This creates a great community feeling.

I was surprised by how much I liked CrossFit. It has a bit of a reputation for being cult-like, but I don’t think that’s the case. You can scale the workouts to fit your goals, which I do. The classes are diverse, with people of all levels—men, women, young, old, etc. The key elements for me are the numerous classes available, engaged, knowledgeable, and friendly coaches, and high-energy, welcoming classmates. Additionally, Ballston CrossFit regularly hosts special workout events for holidays like Labor Day and Christmas, which are a lot of fun and foster great camaraderie. On a personal note, I’ve enjoyed learning some of the more technical moves that I never thought I’d be able to do or even try, like handstand pushups. A core element of CrossFit is constantly changing and different workouts and so that keeps it interesting.

After all these years of working out, the secret to success is clear: build it into your routine and keep doing it. Everything else will take care of itself. The benefits of going to a place like Ballston CrossFit are that you not only get a great workout, but you also look forward to doing the workout.
For people looking to get on a better fitness track – irrespective of fitness level, I would suggest you call and talk to the coaches. Don’t worry about the technical stuff. That will come in time, and there are always modifications to help you get there. Good luck!”

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I looked online for CF gyms in the area before I even moved over from the UK, BCF being one of them. The class schedule fits perfectly with my work schedule and the availability of open gym makes it’s easy to get in and do extra accessory work (bicep curls). I also wanted a gym that had a good social scene and saw all the upcoming events on the whiteboard. Everyone who I spoke to was really welcoming which made it an easy decision in the end.

Q: What stopped you from coming in sooner?

I ruptured my Achilles playing rugby a week before moving to the US, so I had to wait until I had rehabbed that enough before starting otherwise I probably would’ve joined immediately.

Q:When did you start at BCF and what were your goals going into it?

I started in January 2024 and my goal was to regain fitness whilst rehabbing my injury, I also wanted to make some friends in the area.

Q: What has helped you achieve success at BCF?

All the coaches seemed to genuinely care and adapt the workouts around my injury, providing the same amount of intensity whilst not sacrificing the intended stimulus. This helped keep me motivated to train and prevented me from becoming frustrated at not being able to train at the level I have been use to.

Q:What advice can you give to others that are new to CrossFit?

Listen to the coaches, ask questions, have fun and keep the chalk in the bucket…

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

I started to pay more attention to what I was eating, drinking and prioritising sleep in order to recover. I love the trails around the local area so walking, running and cycling keeps me active outside the gym.

Q: What is the biggest benefit you have noticed since starting CrossFit both in or out of the gym?

My baseline level of fitness has improved. I was worried at how unfit I’d become. Since returning to training the gains in all aspects of fitness came back far sooner than I had expected.

Q: What has been your favorite thing about Ballston CrossFit?

There are a lot of things I like about this gym but it has to be the people. I was a member at an amazing CF gym in the UK and made some really good friends (shoutout to @crossfitISCA) so it was important to try and do the same here and I’m grateful that everyone here makes it a welcoming environment to train in. Everyone is cheerful, even at 6:30am and working out with likeminded people is the best start to my day.

Q: What has your favorite memory related to CrossFit been?

Probably dropping into gyms around the world when travelling. I love that CF gyms allow you to drop in to a class and get to meet new people who share a common interest. I think there’s something cool about dropping into a gym and doing a partner workout with a total stranger. Im able to get a workout in and get the local intel on the best local places to eat and drink.

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I moved to VA from Atlanta, GA in 2021 and immediately started looking for a
CrossFit gym in the area. The idea of CrossFit always intrigued me, and I was eager to
try something new and challenging. After researching local options, Ballston CrossFit
stood out because of its positive reviews, experienced coaches, and welcoming
community. The focus on functional fitness and injury prevention was exactly what I was
looking for.

Q: What stopped you from coming in sooner?

I first heard about CrossFit when I came to the U.S. in 2017. My coworkers were
enthusiastic about it, but as a hardcore boxing fan with over 10 years of experience, I
quickly found a boxing gym and began training for competition. Unfortunately, I needed
to undergo surgery, which not only hindered me from competing but also required a
significant time to recover, preventing me from doing any sports for some time.

Q:When did you start at BCF and what were your goals going into it?

I started at BCF in August 2021 with the goal of regaining my previous fitness level,
improving my conditioning, and losing weight. I believed the intensity of CrossFit
workouts would help me achieve these objectives. Unfortunately, I had to skip a couple
of months of training to undergo a small surgery for an issue that had been bothering
me for some time and needed recovery afterward, but I bounced back stronger and
remained committed to my goals.

Q: What has helped you achieve success at BCF?

The knowledgeable coaches and supportive community have been crucial to my
success. The competitive environment keeps me motivated and focused on improving
my performance daily. My weightlifting technique still needs work, but I’m steadily
progressing.

Q:What advice can you give to others that are new to CrossFit?

I don’t want to sound like a financial advisor or like I’m running an ad for BCF, but my
advice to newcomers would be to switch to unlimited training sessions as soon as
possible. With limited classes, you’re likely to choose workouts you’re comfortable with.
However, I’ve found that tackling exercises I initially disliked helped me reach my goals
much faster.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

I changed my diet, drastically reducing my carb intake and switching from three
meals a day to two, which has been plenty. I also started taking vitamins and minerals
consistently. I rarely eat out and prefer to cook my own meals. Additionally, my friends
are very supportive, and I spend a lot of time with people who have a positive impact on
me mentally. My routine includes WODs at 6:30 am and Brazilian jiu-jitsu in the
evenings, both of which complement each other well. I also actively cycle and try to do
as many fun activities as possible with my friends to remain healthy and enjoy life.

Q: What is the biggest benefit you have noticed since starting CrossFit both in or
out of the gym?

CrossFit has significantly improved my conditioning, strength, and overall fitness.
These benefits extend to other sports I practice, and being in good shape has enhanced
my self-esteem and mental health, which is a major benefit in today’s stressful world.

Q: What has been your favorite thing about Ballston CrossFit?

I absolutely loved the food that Dima and his wife Katya brought to the gym on
MURPH day for his birthday. I wish he had more birthdays each year!

Q: What has your favorite memory related to CrossFit been?

My favorite memory is participating in the MURPH workout. It was an incredible
experience, and I loved every moment of the struggle, surrounded by like-minded
people. It felt truly special.

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I started at a brand new box in Dar es Salaam, Tanzania 4 months before moving back to Arlington. When I arrived in August, I looked up CrossFit gyms near me and found two. Ballston CrossFit is close enough for me to walk to and when I exchanged texts with Brock, he convinced me to sign up for foundations.

Q: What stopped you from coming in sooner?

The lack of CrossFit gyms in the countries I was living in, but honestly I didn’t feel like I was fit enough to start, not knowing that CrossFit is meant for everyone at every level of fitness.

Q:When did you start at BCF and what were your goals going into it?

I started foundations in August 2023, and regular classes in September. My goals coming in were to be able to learn the techniques, proper form and push myself in every class and maybe lose a couple of pounds.

Q: What has helped you achieve success at BCF?

The coaches have made a huge impact on my success at the gym. I have had an interaction with almost every coach and have found they know how to push me to try the harder movements, heavier weights, work on my form and give words of encouragement.

Q:What advice can you give to others that are new to CrossFit?

True to what almost every other member has said, is that I would tell anyone new to CrossFit would be to be consistent, don’t cherry pick workouts and keep working at the things that feel the hardest.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

For almost 5 years I have been working on my health and wellness. I’ve tried to be more mindful of the foods I eat and cut out alcohol completely, finding that it really helps with my sleep and energy levels, improving my performance. I also try to incorporate active recovery days into my routine so that I do rest, but still move my body.

Q: What benefits have you noticed since starting CrossFit both in or out of the gym?

The most noticeable benefit I have experienced is my increased endurance – I love hiking with my family, but usually found myself falling behind and feeling so tired and sore. Now I can keep up and actually look forward to the more challenging hikes, like Old Rag. I’ve also started running again, an exercise I once swore I’d never do again when I finished my enlistment in the Army.

Q: What has been your favorite thing about Ballston CrossFit?

I love coming to the classes and experiencing the camaraderie of the members and coaches. Experiencing my first CrossFit Open was very inspiring, but also just SO much fun!

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I was looking for a CrossFit gym when I moved to Virginia and I decided to try the BCF foundations class. The coaches were very friendly, patient, and knowledgeable. I then decided to join this gym without trying the other ones on my list.

Q: What stopped you from coming in sooner?
I already knew I wanted to join a CrossFit gym when I moved to Virginia, I was just trying to find the right one!

Q: When did you start at BCF and what were your goals going into it?

I started around November 2020. Initially, I just wanted to find a gym to work out, but then started setting some goals to improve my gymnastics and other movements.

Q: What has helped you achieve success at BCF?

I think the people; between the coaches and the people I have met at the gym. They all motivate me to keep coming every week and the consistency has improved my overall fitness.

Q: What advice can you give to others that are new to CrossFit?

Just continue to come and you will see results. Don’t compare yourself to other athletes, each person’s journey is different.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

I am more conscious about what I eat. I have joined the nutrition challenge at BCF twice and it has helped me make better choices regarding the types of food and quantities I eat.

Q: What benefits have you noticed since starting CrossFit both in or out of the gym?

I definitely feel stronger. I track how much I lift and have seen improvements since I joined this gym. I also improved my scores each time I have taken my military Army Combat Fitness Test (ACFT).

Q: What has been your favorite thing about Ballston CrossFit?

I like the variety of times for classes to chose from and that there are other classes like yoga, endurance, gymnastics, core, weightlifting, and a class to prep for the open. Also, there are movie nights, holiday dinners and other events.
I have tried all these classes and they are all great, I feel like there is no excuse to not come work out.

Q: What has been your favorite memory related to CrossFit?

During the last open, I was able to do all the workouts Rx and was able to do my first chest to bar! 🙂

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