August Athlete of the Month, Dave Rufener

1. The DC Metro is very transient; from where did you move? What brought you to the area? What do you do as a career?

I’m originally from Salt Lake City, Utah and right out of high school in 2005 I joined the U.S. Marine Corps. I ended up getting stationed in Quantico, Virginia from 2006-2010. When I got out of the Marines I decided to stay in the area because it’s a good place to start a career. Currently I work in logistics support for the Department of Justice in DC, it’s not the most exciting job but it pays the bills for now.

2. How did you get started in CrossFit? Did you have prior athletic experience? And how long have you been at CFSA/CFKB? What’s your favorite or least favorite workout?

I got my start in Crossfit back in March of this year when I moved right across the street from CFSA and thought it looked interesting. I’ve been hooked ever since. Deadlift day is my favorite day at the gym, and I hate anything to do timed runs. I don’t really have an athletic background other than all the running you have to do in the military and basic weightlifting that I had been doing prior to Crossfit.

3. What’s your greatest improvement/achievement since joining us at CFSA/CFKB?

My greatest improvement since joining the CFSA is getting my deadlift up too 315lbs x5, before joining CFSA I thought I knew what I was doing when it came to deadlifting… I was wrong.

4. Now that you’ve been crushing it in the gym, what advice would you offer our CFSA/CFKB newbies? What motivates and pushes you to continually improve?

The best advice I can give to anybody new to Crossfit is to listen to the coaches and ask them lots of questions if you don’t understand something. Even if you think it’s a dumb question, ask them anyway. The coaches are a great resource for information and not only there to torture you during mobility work. I’m motivated to keep pushing myself in Crossfit because of the real world results I’m experiencing such as being able to lift more weight and losing 10lbs since joining CFSA.

5. Tell us something about you no one at the gym knows. It can be anything: worst job you’ve ever had, the cheat food you constantly crave, the workout you fear most…anything you’d like to share.

Something no one in the gym knows is that I love heavy metal music. On the rare occasion that Metallica, Pantera, or anything like that is played during the workout you can usually see me mouthing the lyrics across the room to my wife Kristine who just shakes her head back at me like I’m an idiot.


Thanks for your hard work and commitment Dave. Oh, and congrats on getting married!

August Athlete of the Month, Ashleigh Covington

1. The DC Metro is very transient; from where did you move? What brought you to the area? What do you do as a career?

I was actually born and raised in Virginia. My family lives about an hour south of DC in Fredericksburg. Both grad school (George Washington University) and my job have kept me here. I am an educational designer for the American College of Cardiology, which means I put together educational programs for cardiovascular specialists.

2. How did you get started in CrossFit? Did you have prior athletic experience? And how long have you been at CFSA/CFKB? What’s your favorite or least favorite workout?

My sister’s boyfriend is a coach and encouraged me to give it a try; he said I would appreciate the variety and the structure; he was totally right. I played field hockey in high school and college. CFSA/CFKB has been my only Crossfit home and I’ve been here for a little over 3 years now. My favorite workout would be anything with overhead squats and cleans. My least favorite workouts are those with wall balls (Karen and I are not friends)

3. What’s your greatest improvement/achievement since joining us at CFSA/CFKB?

My greatest achievement would have to be getting pull-ups; getting my chin over the bar without any assistance for the first time felt awesome.

4. Now that you’ve been crushing it in the gym, what advice would you offer our CFSA/CFKB newbies? What motivates and pushes you to continually improve?

My advice to newbies would to stick with it and don’t forget to track your progress. The first 6 – 8 months were some of the toughest for me; you’re not comfortable with the movements, you may not know a whole lot of people, and the environment is WAY different than your average fitness class/gym. While it can be a bit overwhelming at first, after you get over those initial hurdles, the gains you see, the challenges you concur and the people you meet in this community are what make CrossFit an awesome and fun journey.

5. Tell us something about you no one at the gym knows. It can be anything: worst job you’ve ever had, the cheat food you constantly crave, the workout you fear most…anything you’d like to share.

A lot of people at the gym don’t know that I’m deaf in my right ear. If you’re trying to talk to me, and I don’t respond right away, 99% of the time, it’s because you’re on the right side and I didn’t hear you…


Ashleigh, it’s been a pleasure having you around all these years. Your hard work and dedication has shown and we are more proud of you than you know!

Olympic Lifting

At CFSA you get exclusive discounted opportunities to work with Olympian Cara Heads-Slaughter at her facility located in CrossFit South Arlington. There’s no better way to slow down and learn about Olympic Lifting while simultaneously improving your technique.

Here’s how it works:

  1. You can participate in CH Fitness and Performance clinics and seminars at a 20% discount off the original price. As a CFSA member, you’ll need to register by submitting the contact page on her website:!contact/c1re5
  2. You can participate in her Open Weightlifting sessions at a 50% discount. As a CFSA member, you can register for that through a link on the CH Fitness and Performance website:!open-weightlifting-workouts/cwcw

Self Defense Series, Ladies Only

Coach Evan, your resident expert Self-Defense coach, will be leading a two part Ladies Self-Defense course this August 20th and 27th. Session 1 is an Intro to Self-Defense Course. Session 2 will build on those fundamentals for increased practice, confidence and skill. In general, the course will prepare you with personal defense skills utilizing your body’s natural responses to protect from violence or danger. The training will keep you on your toes and keep you prepared.

The class is included with your enrollment, but you must pre-register at least 24 hours prior to the session at

**Note: These classes are meant to be sequential. You are required to attend Session 1 in order to attend Session 2. No exceptions.

Athlete of the Month July 2015 – Lauren Shelar

Lauren, who is new to the CFSA community, has had a no nonsense focus since she first stepped in the door. In Coach Conor’s words, “she’s been getting after it like a beast in the Level 100 classes from day 1.”

Lauren found us at CFSA through a co-worker, she works in nutrition communications and PR, so healthy living is a way of life for them. After said co-worker started at CFSA, he shared how much he enjoyed it. Based on his experience, she decided it would be worth it to check it out and next thing you know, she joined the gym! Lauren has been all over the fitness world, literally. Trapeze. Yoga. Spinning. But, for her, CrossFit now ranks as a top favorite exercise program.

If Lauren could share info with newbies, she’d recommend to: “Stick with it [CrossFit]. The first few classes can be extremely intimidating, but if you keep coming back you’ll see improvements. For me, CrossFit is about being able to see a return on what I put into it– it’s my escape from being tethered to technology for work and I love that when I show up three or four times a week, I’m less stressed and I’m seeing incremental improvements in the weight I can lift and the speed of my WODs.”

We’re proud of Lauren for her focused energy. In a few short months, she’s busted into triple digits in the back squat, annihilated MetCons AND taken detailed notes in her notebook. She gets everything she can out of each class. If you add that to her unyielding positive energy, you’ve got one pretty awesome CrossFitter.

To get to know more about Lauren:

  • Greatest Achievement: “Triple digit back squat! 🙂 Also, being able to use my new-found strength in the Virginia Tough Mudder to beat the boys at the Funky Monkey 2.0.”
  • Talk to us about something besides CrossFit: “I’m a registered dietitian, but I don’t cook and I love beer and pizza.”

Athlete of the Month July 2015 – Lloyd Burns

Lloyd is a transplant to the DC area from Westchester County in NY. Like many of us, he came for a job and has since made DC his home.

For Lloyd, CFSA was not his first CrossFit rodeo. He actually started the sport when deployed as a civilian at Bagram Airfield in Afghanistan. The “box” was called Vulture CrossFit. Like most newbies, Lloyd was skeptical at first, but quickly started to feel at home because the gym reminded him of his previous athletic experiences with high school sports and college Football. From the moment he found comfort, he was hooked.

Here at CFSA, we got the pleasure of meeting Lloyd about a year ago, when he came in search of a CrossFit gym. He has been a staple at CFSA since. His work ethic, incredible strength, ability to empathize with others and general kindness have earned him a spot as a friend among athletes and coaches alike.

If Lloyd could offer a newbie some advice, he’d encourage them to “Never stop challenging yourself. Crossfit presents a lot of challenges with mobility, strength, conditioning and learning the movements which can be intimidating but you’ll never progress unless you take yourself out of your comfort zone. Trust the advice from our great trainers and don’t be afraid to fail. I am motivated by my fellow hard working CFSA/CFKB athletes. I see the effort and progress of others and it pushes me to not slack on my own individual improvement.”

Get to know more about Lloyd:

  • Favorite movement: the Clean
  • Least Favorite movement: the Snatch
  • Greatest Achievement: the Ring Muscle up
  • Talk to us about something besides CrossFit: “I love horror movies, especially old ones like Nosferatu, Creature from Black Lagoon, and also Godzilla!”

Thanks Lloyd for all your hard work and for jumping into this community headfirst with enthusiasm and that friendly smile.

Nutrition Seminar and Program – July 2015

The Nutrition Seminar is intended to lay out an alternative, yet scientific view of the basics of nutrition and to give guidance around how to fuel your body for optimal performance and function. This Seminar will be distributed as a series of videos and is FREE. Registration is REQUIRED to get access to the videos and further information about the Program and can be done here:

After watching the seminar videos, we’ll have a live chat Q&A session. This session will give you the opportunity to ask questions about the program and get real time answers. The Q&A will be held on Tuesday, July 14th at 9:00pm EST. You will get the link to this Q&A only after registering to get the videos.

Finally, after all that, we’ll kick off another round of the Nutrition Program, to begin on Monday, July 27th. The Program will be an opportunity for you to apply the principles taught in the seminar as you deepen your understanding of the effects of food.

In order to join this 8+ week program, you are required to watch the Nutrition Seminar videos AND participate in the Q&A session.

The link to sign up for the program will only be available to those who have registered for the Seminar videos and attended the virtual Q&A session. There is a 15 person cap on the program. Priority will be given to those who register first.

USAW Sports Performance course at CrossFit South Arlington – hosted by Cara Heads of CH Fitness and Performance

We’re excited to announce that Olympian Cara Heads of CH Fitness and Performance will be hosting a USAW Sports Performance Course at CrossFit South Arlington this October! We couldn’t be more proud of all that Cara is doing. Here are the details so you can get registered!

When: October 10-11
Where: CrossFIt South Arlington
Link to sign up:

Don’t lose your chance to get registered!

June BBQ, Beer and Boarding Event

Still working on your beach body? Well, have we got the event for you! On Saturday, June 13th, we’re hosting an epic workout + workout + BBQ event. Yes, you read that correctly. We’ll start with a team based Saturday Metcon. Following the workout, you’ll have your choice of BYOB. Bring your own Boat (or rent one at the boathouse) or Bring your own Booze. No Boozing + Boating please.


Friends and family are encouraged at this event. If you bring them, they may start to understand your obsession with CrossFit. Win.


We’ll provide the CrossFit + food. You provide the boating and boozing.


Get fit, get tan and have fun with new friends! Be there.



Who: You and your friends and family

What: workout + workout + Booze and BBQ

Where: CrossFit Key Bridge

When: Saturday, June 13th, workouts at 10am and 11am, everything else to follow

Why: Summertime. Community. Fitness. Friends.

RSVP here:

Athlete of the Month May 2015 – Luis Magdaleno

Luis AKA Loowee-Looway came to us after 5 years in local fitness centers. His reason? Seeking tangible results. Luis was a college baseball player and after years of trying to get back to where he was during college, he finally took a friend’s advice and decided to try something new, CrossFit! Lucky us.


For us coaches, Luis is a fantastic athlete to have in class because of his great eye contact….which he often times fixes entirely on his cell phone.  Also, instead of being a specialist, Luis holds true to the CrossFit ideal of being a generalist by wearing many hats around the gym.  Literally.  He’s been seen wearing the attire of at least three different baseball teams on his head, though not simultaneously. 🙂


In all seriousness, while Loowee-Looway has a soft-spoken demeanor, his movement speaks loudly.  He quietly has some of the best technique in the gym and the focus he maintains on hitting the correct positions even in the middle of a metcon is impressive. It is that focus plus his consistent attendance that has already yielded results, and those results motivate him to keep coming back for more. He’s created a positive cycle for himself.


Luis wanted to share this with newbies: “Be patient. Results don’t come in a week. Give everything you have and trust the coaching staff.”


For us coaches, it’s been a lot of fun to watch Luis progress. He works hard, prioritizes good movement, has integrity and keeps the laughs coming in each class he attends.


Thanks Luis for all your hard work and for being a part of this community.