Free, But Not Easy: Potomac CrossFit

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THE FIRST HIT IS FREE at Potomac CrossFit. The owners of the new Clarendon studio are certain that anyone who samples their anything-goes approach to exercise will be hooked. So every Saturday morning, they offer a complimentary class.

Co-owner Curtis Blake and fellow CrossFit devotees are just excited for more members join their "family" — of course, here each relative you meet seems buffer than the next.

» WHAT IT IS
If not daunted by CrossFit's rep as "the principal strength and conditioning program" used by many pro athletes as well as military personnel, you'll discover a system that's actually "broad, general and inclusive." The idea behind the program is to be as well-rounded as possible — not a runner or a weight lifter, but someone whose body can handle any situation.

Sounds like a lot to handle? It is, but CrossFit operates with the belief that anyone can do the same workout if it is "scaled" to a person's fitness level. "For example," says Blake, "if a workout calls for 60 push presses at 45 pounds, a less fit individual may do them at 35 pounds instead." Meaning, that old dude loosening his limbs in the back corner isn't there to watch. He's training.

» MOVES
The peeps at Potomac CrossFit seem genuinely concerned about your health — and probably, avoiding lawsuits — so the freebie "Workout of the Day" (or "WOD," in CrossFit parlance) class consists of mostly free weight movements. "We cannot teach complex lifting movements to folks who are brand new," he says. So expect gym class staples, like sit ups, squats and push-ups. And get ready for the box jump — from both feet planted, it's a straight upward spring atop a box with that's approximately half your size.

Those who crave more can sign up for Foundations — a for-pay boot camp of eight classes — to master more challenging exercises, like the clean and jerk. (Or, "very simple movements," according to Blake.)

» WORKOUT
Take any of these basic exercises and repeat. Repeat five times each. For twenty seconds each time. With only a ten second break between each set. As your muscles begin to burn, sweat pours and you second-guess if working out is truly necessary. And though each individual sets their own pace, slacking is out of the question. Instructors walk through the crowd and will call you out if you need to get a little lower on that squat.

» CROWD
All ages, shapes and sizes are welcome, and do show up. And to keep a competitive edge to the class, participants are asked to keep a running tally of every sit up, push-up and box jump. So keep moving and don't count out that limber old dude. His box jumps are solid.

Held at Potomac CrossFit, 1039 N. Highland St., Arlington, Va. Saturdays at 10 a.m. For more info: Potomaccrossfit.com.

Photo by Lawrence Luk for Express