Posts in News/Promotion
Family Halloween Costume WOD and Potluck

Join the Verve Health & Fitness/CrossFit Rosslyn family for a special (and spooky) Halloween Partner WOD!

This is a free workout, so be sure to bring your family and friends to come and WOD with us! Stick around after the workout to enjoy a potluck with everybody! Please call us at 703.465.8100 or email us at to RSVP!

October 2018 Newsletter


Starting immediately we will be adding three more Open Gym/Pure Strength classes to our schedule! These classes are open to anyone who wants to work on improving a certain skill, completing their own workout, or wanting to do the WOD and Strength Training program for the day!  
New schedule is as follows.

  Tuesdays 11:30-12:30 PM 

Thursdays 11:30-12:30 PM

Saturdays 11:15 AM-12:15 PM  

You can register online at, or just show up! Keep in mind, we are only allowing 15 people max at a time. All classes are counted as a regular class. Individual rates apply.    First come, first served!

If you have any further questions about our classes, please contact


Check out our NEW Verve Health & Fitness and CrossFit Rosslyn apparel!

$20 for T-Shirts

$30 for Jacket

Available in Small, Medium, Large and X-Large in certain shirts.

(Female items pictured on the left, Male items pictured on the right) 

If you are interested in purchasing one of the items listed below, stop by our gym and pick one up! 

Purchase one today! These are selling fast!  


September, October and November Promotion

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Halloween WOD October 27th

September 2018 Newsletter


What are electrolytes and why are they so important?

Electrolytes are defined as the minerals in blood and other fluids that carry an electrical charge. The body needs electrolytes for the electrical properties used to control fluid balance between various systems in the body, including tissues, nerves and muscles. In short, electrolytes are needed for a healthy functioning body!

Some electrolytes include sodium, potassium, magnesium and phosphate.

Sodium is one electrolyte that is lost in high concentrations in sweat. The other electrolytes are lost in lower concentrations in other various ways. Dehydration and heat stroke can be made worse when these minerals are depleted. It is important to replenish electrolytes, especially after an intense workout session.

One of the most common ways to do so is to consume sport drinks that contain these essential minerals. However, it is not recommended to consume these drinks if you are not actively exercising on that day. Beware, some sport drink products may contain harmful chemicals and colored dyes. Also, these do contain a lot of sodium which can become harmful for anyone not performing intense activities, or anyone who already consumes a lot of sodium.

The best way to obtain electrolytes are by consuming healthy foods that contain these minerals. For example, bananas and spinach contain potassium, avocados and nuts contain magnesium, and almost all canned goods, breads, and meats contain sodium. Just be careful of how much you indulge!


July 2018 Newsletter

We are extending our FREE Yoga and Zumba Classes for July!

Yoga - Monday's 6-7 PM

Zumba - Wednesday's 6-7 PM (No class on July 4th)

Martial Arts - Free first class only!

Don't miss this great opportunity to have fun all while reaching your fitness goals!

Respond to Event  Here !  For more information, please email

Respond to Event Here!

For more information, please email

Static Stretching VS Dynamic Stretching: The Difference

What really is the difference between static and dynamic stretching? 

The National Academy of Sports Medicine (NASM) defines dynamic stretching as a multiplanar extensibility with optimal neuromuscular control through a full range of motion. Simply put, dynamic stretching is a more active form of stretching, that incorporates movement throughout. An example of dynamic stretching is walking quad stretches demonstrated below.

Static stretching is defined as elongating a muscle without any movement, in a challenging yet comfortable position. Static stretching can be done with no assistance, or with assistance like a wall or objects to help deepen a stretch. An example is demonstrated below.


Which is More Beneficial?

The short answer is that they both are! The nature in which you use either one, depends on what type of activity you will be doing. 

Multiple studies have shown that if you are doing a more intense activity, like participating in a sport, dynamic stretching has been shown to be more beneficial before a work out. This is because the combination of slight movement increases the heart rate, which creates more blood flow to the muscles. Incorporated with a stretch really increases the extensibility of muscles and encourages smooth moving joints, creating more spring in your overall movement.   

Studies have also shown that static stretching after working out can help decrease the chances of injury by improving your flexibility. Another reason why stretching after a workout is beneficial, is that it helps decreases the intensity of soreness you might experience the day of or  days after a workout. 

However, there are plenty more benefits of static stretching and dynamic stretching! So make sure that you spend more time stretching! 

July 4th Schedule

Attention all CrossFit Rosslyn and Verve Members

All regular scheduled classes on Wednesday, July 4th will be cancelled for Independence Day. However, we will have a 9-10 AM WOD scheduled for everyone to enjoy.  

We hope you have a wonderful July 4th!

June 2018 Newsletter

Free Classes - All of June

All yoga and Zumba classes are free for the month of June. Members and non-members are welcome. Come check it out!


Wednesdays - 6PM

Martial Arts and Self Defense

Mondays - 7PM

Thursdays - 7PM

The Importance of Self-Myofascial Release (SMR)

Flexibility is an integral part of exercise and reaching exercise goals. It helps to correct any muscle imbalances, increase joint range of motion, decrease muscle soreness, relieve joint stress, improve muscle extension, and maintain overall muscle function. Self-Myofascial Release is a form of flexibility that assists muscle down to the neurons and muscle fibers.

SMR can be done with a variety of tools; Including the foam roller, lacrosse ball, medicine balls, handheld rollers and other assisted devices.

The idea behind SMR is to completely calm the muscle fibers. Quickly doing so will only excite the fibers. So find the tender spot, apply pressure and slowly roll.

Myths and Misconceptions of Self-Myofascial Release

  • "SMR feels good, but does not do anything."- SMR is a proven method to help increase flexibility and range of motion without decrease in power.
  • "SMR is only beneficial after a workout." - Studies have shown that SMR before a workout helps to increase range of motion which will then help to prevent injury.
  • "SMR will help to prevent muscle soreness." - Performing SMR after a workout may reduce soreness. However, a study recently found that participants used SMR for faster recovery but did not experience any significant decrease in muscle soreness. If the recovery process is quicker, you are able to train harder, longer and frequently.

For more information, Check out this blog from the National Academy of Sports Medicine.

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