Congratulations to Gabby Gowen, CFD's Member of the Month~!


The staff is thrilled to get to recognize Gabby as Durable's Member of the Month!  Not only did she finish first in the Region at the Garage Games, she also represented Durable at the National Championships for her age group.  She was 1 of 10 athletes in the nation that was invited to compete in event!

Gabby trains in our CrossFit Kids program and also does Personal Training with Coach Jenn to work on skill and strength work.

Next time you see Gabby in the evenings make sure to congratulate her on all of her success!

What brought you to Crossfit?

When I was little, my Dad did CrossFit at home and it looked really cool.  I used to do gymnastics but there was too much drama for me. So when we moved to Haymarket, my Mom signed me up. I'm so glad she did, because Its my favorite hobby and everyone is drama!

What’s your favorite WOD/Movement? Barbell work. 

What is the last thing you ate? Chicken Marsala, raw carrots and a glass of water. 

What is a weird fact that people may not know about yourself?  That I love Big Foot and secretly hope to see one some day. 

If you could choose one super power what would it be and why?To become become invisible when I want to. Why? So I can sneak attack and spy on people. 

If you could be a new color in the crayon box what would you be?Gabby Gray

Are there any goals you're still working towards? I'm trying to do more than 3 butterfly pull ups. I'm also working on pistols.


Congratulations to Stephen Blankenship for becoming Durable's Member of the Month!

Stephen has been a member with us since we opened in 2014.  While on a skiing trip that following winter Stephen suffered an accident that shattered his knee and left him unable to continue training while he healed and completed rehab.  However, that didn't stop him from working his way back to full strength.  After rehab, he started personal training sessions with us.  Once he grew confident enough in his abilities he rejoined our regular classes and has since amazed our coaching staff with his athletic performance.  He's stronger, faster and even better looking then before the injury.  His heart and dedication made him an easy choice for our member of the month!  

What brought you to Crossfit? The varied nature of workouts.

What keeps you coming back each week?  I could say it’s because I feel stronger each week and that would be true.  However it’s really the people.  The coaching staff and members make it a great place to work out.

What’s your favorite WOD/Movement?  The snatch is my favorite movement.

What is the last thing you googled?  I just googled about weightlifting shoes today.

What is a weird fact that people may not know about yourself? I’ve never watched the Star Wars movies.

If you could choose one super power what would it be and why? Most certainly to fly, so I could get around all this traffic

What was the first concert you ever saw?  Probably the Eagles.

Any Goals for 2017?  To stay healthy.

Congratulations to Chad Hilliard, Durable's Member of the Month!

What brought you to Crossfit?

I was away from CF for a few yrs and could not wait to get back. I love the challenge of the workouts and the opportunity to work out with others who share common fitness goals. I love competing with others and myself.

What’s your favorite WOD/Movement?

Fight gone bad / kettle bell swings

What is the last thing you googled? 

Cub cadet tractors

What is a weird fact that people may not know about yourself? 

I collect watches. 

If you could choose one super power what would it be and why?

Ability to heal rapidly, like Wolverine.

What was the first concert you ever saw?

Audio Adrenaline.

Any Goals for 2017?

To be able to do Isabel - Rx. Snatch 30 reps at 135lbs.

Deloading for CrossFit, Reloading for Life

We've been working hard these last few months and it's time for a deload week.  We've programmed this in the past but I'm not sure we fully explained its purpose and the benefits for you the athlete.  So brace yourself for some knowledge bombs!!!  

Training at high intensity is highly stressful on the body (i know that didn't blow anyone's minds) takes a toll, as we all know from last week.  We are breaking down muscle and tissue at a cellular level.  Compound that with the stresses of life, inconsistent sleep,  poor nutrition and worst of all the pain of being a Redskins/Caps fan and you'll begin to see a plateau or worse.  If we overload the body too much for too long without adequate recovery, we start to experience excessive physical or mental fatigue, get sick, experience burnout and defeat, start to plateau, or we get injuries. It is important to recognize this and take a deload week. This is basically an opportunity to build the body back up from the 4-6 weeks of hard work and stress from working out.

We do this at Durable by decreasing our Intensity and Volume.  Our goal is to stress the body to the brink of these symptoms, then deload your workouts and let your body recover, get stronger, and then we build off of this process.  

Take these weeks to focus on moving well technically, get to bed an hour earlier, drink a few more glasses of water, if you always go Rx try dropping the weight and you will be rewarded in the end.  the body grows stronger and adapts during this recovery period!  Sounds great right!?

There is a problem however, in the group class format so many of us operate on different schedules so it will take a conscious effort from you to be aware of these stresses as you feel them and communicate it with our Coaches so we can tell you when and how to apply deloading on your own.  We understand everyone is different and we will always be available to help you create a game plan!

If any of you have any questions or concerns regarding any of the content in this post, please don’t hesitate to reach out—I’m happy to help!

- coach Scott





Congratulations to Kyle Quimby for earning CrossFit Durable's Member of the Month!

Kyle and his wife Kristin    

Kyle and his wife Kristin



Kyle has been with CFD since September of last year and if you look at his attendance you would not see a week when he did not make it into a class.  Typically you'll see him and his wife Kristin in the afternoons during our 4:30pm classes.  Kyle isn't the guy you'll hear boasting about his accomplishments and PRs, but you will see him smiling and getting after it each day with a determined mindset.  The Coaches have all enjoyed the opportunity to have him classes and we're very happy to get to award him with this honor!

Here's a bit more about Kyle you might not know...

What brought you to Crossfit?  I started crossfit to really take my fitness to the next level and to learn how to lift heavy/high volume safely. Going to the gym by myself was doing only so much. I really wanted a good community that helped support my fitness goals and motivate me to be the best I can be. Something I have definitely found at Crossfit Durable. 


What’s your favorite WOD/Movement?I recently completed my first Murph and have to say it has been the best WOD so far. 

What is the last thing you googled? How long it takes to get to New York City from Haymarket. 

What is a weird fact that people may not know about yourself? Ben Franklin is a distant relative of mine. 

If you could choose one super power what would it be and why?To fly, because who wouldn't want to fly?

What was the first concert you ever saw? Bruce Springsteen 

Any Goals for 2017?This year I want to improve my Olympic lifts and running....I hate running.