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@crossfitmidlo

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Get fit and have fun with an amazing community and incredible coaches🏋️‍♀️

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🏋️‍♂️ STOP GUESSING. START LEADING. 🏋️‍♀️

Ever feel like you’re recycling the same old cues, second-guessing your strategy, or watching your members hit a plateau?

Random drills don’t create consistent results—a proven framework does.

Introducing the BirdBox Level 1 Live Seminar—a 2-day, hands-on, CrossFit® Approved in-person course designed to take your coaching to the next level.

Whether you’re in your first month of coaching or have years of experience under your belt, this seminar is built to eliminate the confusion and give you tools made for real gym floors.

‼️April 10th-11th at DBG CrossFit in Henrico, Va ‼️

🧠 What You’ll Master in 2 Days:
* Methodology & Philosophy: Build your personal coaching foundation.
* The Psychosocial Edge: Master communication, motivation, and the coach-athlete relationship.
* Applied Biomechanics: Learn the 10 key principles of movement quality, forces, and stability.
* Structured Thinking: A systematic approach to decision-making, mechanics, and intensity.

🎯 The Payoff:
* 🚀 Run classes with a repeatable system that works for every member.
* ⚡ Boost member retention and see faster results.
* 🔋 Earn 14 CEUs toward your continuing CrossFit® education.
* 📝 Receive real-time floor coaching and written feedback after the weekend.

❌ No prerequisites required. Just a desire to become a transformational leader for your athletes.

💼 Flexible payment options (including installment plans and deposits) are available at checkout. Discounts are also available for military, law enforcement, and groups of 5+.

💰 Early bird discount of 10% off for anyone registering more than four weeks before the seminar. The code is EB10

🚨 Spaces are strictly limited to keep the weekend highly interactive.

👉 Click the link in our bio to secure your spot!

#BirdBox #BirdBoxLevel1 #CrossFit #DBGCrossFit

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Friday was 🔥🔥🔥🔥🔥🔥🔥
EMOM 8 2 power snatch singles build to mid heavy
METCON: 9:00 AMRAP 12 Power snatch at 75# 4 Burpee pull-ups .💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
#crossfit
#mastersathlete
#itsfridayagain
#year55

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🏋️‍♂️ Ready to level up your fitness or launch your coaching career? We are hosting the CrossFit Level 1 Certificate Course right here in Henrico, VA on January 16th - 17th, 2027!

Whether you are a beginner looking to perfect your form, an experienced athlete wanting to deep-dive into the methodology, or an aspiring coach ready to lead, this two-day immersive course is built for you.

👥 Who is this for?
* Everyday Athletes: Anyone looking to improve their movement and master the CrossFit program.
* Future Coaches: Aspiring trainers and affiliate owners ready to start their coaching journey.
* Fitness Professionals: Personal trainers and coaches looking for top-tier continuing education.

🎒 What you get:
* In-Person Experience: Two days of classroom learning, small-group technique sessions, and coach-led workouts with CrossFit’s world-class Seminar Staff.
* Study Materials: The definitive CrossFit Level 1 Training Guide.
* Digital Access: Enrollment in the Level 1 on-demand lectures, our exclusive Professional Coachpublication, and 30 days of bonus content to kickstart your coaching.
* Perks: Special discounts from CrossFit partners.

Spots are limited. Secure your seat today and transform the way you move and train! Click on the link in our bio to register!

#DBGCrossFit #CrossFit #L1

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Midlo Newbs taking on the Ambush 🏋️‍♂️🏋️‍♀️

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This is going to be fun🔥🔥🔥
Testing out a couple rounds of the latest @fittestofthecoast qualifier workout two.
4 rounds for time:
15 cal row
15 DB/s R
15 DB/s L
12 TTB(55-59 age group)
⚡️⚡️⚡️⚡️⚡️⚡️🔥🔥🔥🔥🔥🔥🔥✌🏾✌🏾✌🏾✌🏾
#crossfit
#mastersathlete
#year55
#dowhatyoulove
#fittersofthecoast

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The Hybrid CrossFit Level 2 Certificate Course is open for registration, with the in-person component happening on December 20th, 2026 at DBG CrossFit!

Take your training to the next level, refine your coaching mechanics, and deepen your understanding of the CrossFit methodology. Here is what you need to know to lock in your spot:

💻 The Hybrid Structure
* Online Component First: You must complete the Online Level 2 Course before attending the live event to maximize your hands-on experience.
* Instant Access: You will get your online course access link in your confirmation email right after registering.
* Study Window: Your online access is valid for six months post-registration.

📋 Prerequisites & Pricing
* Eligibility: You must hold a valid CF-L1 or CF-OL2 trainer credential (or higher) to register.
* Course Price: $1,150 USD
* Revalidation Price: $1,000 USD

🚨 Don’t wait! Registration closes as soon as the course fills up or when the course starts—whichever comes first.
🔗 Click the link in our bio to secure your spot today!

#DBGCrossFit #CrossFit #CrossFitAffiliate #CrossFitCoach #CFL2 CrossFitLevel2 FitnessCoaching FunctionalFitness CrossFitTraining CoachEducation

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Apparently, a PVC pipe can work every muscle in your body. 😂 I owe that little piece of plastic a lot more respect!

Finished the Burgener Strength Level 1 course this weekend with sore muscles, a full heart, and SO much knowledge. We laughed, sweated A LOT, and learned alongside some wonderful people, athletes, and lifters, with fantastic coaching throughout.

I still have to do a certification , but , I’m so grateful I stepped outside my comfort zone and did this. I’m excited to bring what I’ve learned back to @crossfit_271 and keep growing in strength and Olympic lifting, and become a better lifter and coach.

Highly recommend this experience! Now, if someone could help me get off the couch… 😂🏋🏾‍♀️ #burgenerstrength #voicesofservice #dbgcrossfit #crossfit271 #crossfit

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🔥⚡️🏃‍♂️

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Getting some work in with the 4pm class @crossfitmidlo
Every 5:00 for 4 sets
1000m row stay above 75rpm and between 16-21 SPM
Max BMU with remaining time
Total BMU 22
#hardworkpaysoff
#fitnessover50
#crossfitclass
#putinwork
#dowhatmakesyouhappy❤️

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Be the light💡 in the darkness ⚡️⚡️⚡️⚡️
#Bethelight
#fitnessmotivation
#dowhatyoulove
#livethelifeyoulove
#year55

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The more teams to join the bigger the podium awards
💸🏋️‍♂️

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Fridays get up and get down 🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

Tempo DL: every 2:00 for 4 sets :03-:01-:0 build to moderate heavy weight (finished at 175#)

Metcon: Strict Cindy 5 strict pull-ups 10 pushups 15 Air squats (15 rounds )

Accessory : 500m row at RPE 6 rest 1:00 into 4x250m row with :30 rest slowest :56 fastest :46.5

Another great day of training @crossfitmidlo 🔥🔥🔥🔥🔥

#crossfit
#itsfriday
#trainhardplayhard
#lfg

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