CrossFit, FIT / HIIT, Boot Camp, an Outdoor Obstacle Course, 6,000 square feet of workout space, and more all sitting on 1 acre of land. Come to the only gym around Virginia Beach and Norfolk, VA to give you so many options. Looking to get stronger? Looking to lose weight or get in shape? Looking to mix it up? We’ve got it all covered. We are the only gym around Virginia Beach and Norfolk, VA to incorporate an outdoor Obstacle Course into our training. Enjoy the difference that choice creates.

All of our programs deliver the stimulus to produce results by design and are constantly varied, using functional movements, performed at a high intensity. Our specialty is not specializing and our goal is constant progress. The community is welcoming, and is one of support and camaraderie to anyone seeking maximal health and fitness. Whether you are a beginner, intermediate, or an elite athlete, actively participating in sports, playing with your kids, or simply wanting to be healthier and more mobile, we strive to provide the highest level of training that will help you achieve your goals.


Context:  Competition–  Have a plan for pacing this one out to get the best score.

Dynamic Warm Up Option: Coach’s choice (List of fun warm up games here)

Mobility: Hip

Skill Practice Warm Up: None

Strength: 5 x 3 Front Squat – 12 of 13 (5 sets of 3 reps at 90-100% of max front squat – same weight with each set)

Super Set: 5 x 5 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Open 17.2”

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:  50-ft. weighted walking lunge (Health: 15lb, Athletic*: 35lb, Performance: 50lb)

  16 toes-to-bars

  8 dumbbell power cleans (same)

Then, 2 rounds of:   50-ft. weighted walking lunge

  16 bar muscle-ups

  8 dumbbell power cleans (same)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 70-200

Coaching Tips: Rest the dumbbells on the shoulders with the handles pointing up if you can. You are supposed to keep your hands on the handles so you can’t just set them on your shoulders. Think of the lunges as a ‘step-split squat-step’ instead of a walking lunge. If you try to walking lunge these, you’ll tax the front leg too much. Break up the toes to bar early and often. This workout is a grip killer. Consider doing fast singles with a low bar to keep moving. Make sure you don’t round your back on the cleans!

The long write-up: https://thrivestry.simplero…

Compare to: Open 17.2

Optional ‘Cash Out’ or Hypertrophy: 4 min max cal row or aidyne, OR 3 sets of 12 single arm ring rows in a superset with 15-20 ghd sit ups

“By the Numbers” Book References: Walking lunge p. 220, T2B p. 434, Bar Muscle-up p. 524



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"This gym is wonderful. They have well trained coaches and many options for classes. I also like that it is a clean, safe place to work out. I started in January of 2015 and have made true progress in a technically sound, low pressure, encouraging atmosphere. I tell all my friends about this gym and feel like family here. The owner is always on the cutting edge of crossfit and likes to give back to the community. You won't be sorry if you choose to join the awesome team!"

− Amy F

"Crossfit Unparalleled is an awesome start to my day! Despite popular belief it is not intimidating - in fact it quite the opposite. The coaches and members are very welcoming and accommodating to your specific skill set while encouraging you to do better. I love the workout setting and camaraderie."

− Roger Cruz

"Been to a couple of boxes around the VB area and this is by far the best gym I've been to. The coaching staff is amazing and friendly with a solid group of people to motivate you. There's plenty of space in the facility too and they offer other class besides crossfit (F.I.T., yoga). I highly recommend everyone to check this gym out."

− Alex Swanson

"Crossfit Unparalleled is exactly what the "Crossfit Community" is all about. Friendly people, Great new location with plenty of space. AND the programming is great. The great thing about Crossfit, is that its infinitely scalable. The athletes and coaches here make everyone feel welcome! Regardless if you are new to Crossfit, looking for a new affiliate, or visiting the area and need to get a good workout in, Well then Crossfit Unparalleled is the place to check out!"

− Sam Johnson




We are the Best Gym in Virginia Beach, near Norfolk and just off the interstate and very convenient for nearby cities for High Intensity Workouts. CrossFit, FIT / HIIT, ROMWOD/Yoga, Olympic Lifting, Running, an Outdoor Obstacle Course, 6,000 square feet of workout space, and more all sitting on 1 acre of land. Come to the only gym around Virginia Beach and Norfolk, VA to give you so many options. Looking to get stronger? Join us for a CrossFit workout. Looking to lose weight or get in shape? Join us for a FIT workout. What is your goal? Are you looking to get stronger, lose weight, get in shape, or just get healthy again? The answer to your fitness goal is the same. Find a High Intensity Training program at a Gym you will enjoy and can attend 3 to 5 times per week. Looking to mix it up? We are the only gym around Virginia Beach and Norfolk, VA to incorporate an outdoor Obstacle Course into our training. Enjoy the difference that choice creates.

You can choose between CrossFit, FIT, Running, ROMWOD / Yoga, Olympic Lifting, Obstacle Course Workouts, and *Coming SOON – Boot Camp, – all at one location with 6,000 sq feet of indoor workout space and an acre of land for outdoor workouts. We are the only gym around Virginia Beach to give you so many choices.

CrossFit Unparalleled / FIT Hampton Roads is open 7 days per week. Our Health Club serves people who live and work around Virginia Beach, Norfolk, and nearby cities as we are minutes off the interstate.

Our Gym offers over 50 class times on the schedule. You won’t find more flexibility to get your workout in than at our Fitness Facility anywhere in Virginia. We have CrossFit workouts 6-7 days per week, FIT Boot Camp workouts 7 days per week, Running Groups 1-2 Nights a week, ROMWOD/Yoga classes 7 days per week, and coming soon – BootCamp classes multiple times per week. Our first class starts at 6am and our last class finishes at 7:30pm. We have the High Intensity Training Program you’re looking for.

Do you want to do Cardio today? Come join us for a FIT class. Are you looking to get stronger today? Join a CrossFit workout and improve your strength. Need to recover from the intense training you’ve been doing? Relax in our zen ROMWOD class (more being added soon!). Our Gym has a class on the schedule for you, no matter how busy you are. Try us out FREE for 1 week and see why we have become the best gym and fastest growing fitness facility around.


A gym is only as good as its coaches. At our Health Club in Virginia Beach near Norfolk and nearby cities, we are lucky to have some of Virginia’s best fitness coaches calling CrossFit Unparalleled / FIT Hampton Roads home. Join us for a workout with a coach who cares about YOUR success.

Our coaches in Virginia Beach near Norfolk and minutes off the interstate from cities such as Chesapeake and more, are highly educated specialists in Weight Loss, Nutrition, CrossFit, Olympic Lifting, Body Building, Running, Yoga, Rowing, Boot Camp, Cycling & more. From the first time you arrive in our gym, you will notice our level of dedication. We provide the right amount of motivation and experience, without being “too close for comfort”. With our varied backgrounds and specialties, you will find an experience unparalleled in our area. Try a FREE class. We have over 140 positive reviews so far, making us Virginia Beach’s #1 gym for High Intensity Training workouts. Come see the difference our dedicated coaches create.

Our programs were brought together by Dawn Cone. In addition to losing over 60 lbs herself, she has competed in Body Building in Figure, ran in numerous half marathons, and loves obstacle course races. The programs she has decided to put together in one gym have created a unique twist on HIIT Style Training by combining all the elements you love in a HIIT style class with all the toys available at our CrossFit Gym. By choosing to add a program that burns over 900 calories per hour, FIT has become one of the best compliments to our CrossFit classes unlike any other in Virginia Beach, Norfolk, and any other nearby cities in Hampton Roads.


CrossFit Unparalleled FIT Hampton Roads is located in Virginia Beach on Shell Road just off Independence Blvd and PleasureHouse Road, Shore Drive and North Hampton Blvd near the Norfolk border and only a couple of minutes off the interstate as well as Little Creek Military Base and Fort Story Military Base!

We are also the go to gym for those who attend local colleges nearby such as Virginia Wesleyan College and Old Dominion University. Because our gym, health club is convenient to those who live in Virginia Beach and Norfolk and located just minutes off the interstate, many commuters from Chesapeake, Hampton and other cities in Tidewater, Hampton Roads workout in our CrossFit or FIT classes as a way to avoid the dreaded “Interstate Rush Hour Parking Lot” before heading home.

Low Coach to Athlete ratio

Our CrossFit Gym Workouts were built to get you individualized coaching in a group atmosphere. We believe in this philosophy and average 1 coach for every 8 members in a class so that you always get the attention you deserve. We are the only CrossFit gym serving Virginia Beach | Norfolk | Chesapeake to give this low coach to athlete ratio. You will always get better results when your coach has the time to focus on you.


Our 6,000 sq. ft. location at CrossFit Unparalleled / FIT Hampton Roads in Virginia Beach near Norfolk, Chesapeake and Hampton is one of Tidewater’s premier CrossFit locations. Our Gym has separate spacious rooms which allow us to conduct many classes of different types at once, a obstacle course in which we use the acre of land our gym sits on, and upscale bathroom and shower facilities.

We also have a room children who are old enough to take care of themselves can hang out in safely which mom or dad get their workout in. There isn’t a better place for your workouts anywhere around the Virginia Beach, Norfolk, Chesapeake, Hampton, or any of the Tidewater / Hampton Roads / Seven Cities areas. We spared no expense to bring the very best equipment and facility around.

History of CrossFit

CrossFit was formally established in 2000 by Greg Glassman. By 2005 there were 13 affiliate gyms. Because of the incredible results people have seen, there are now over 11,200 CrossFit affiliate gyms worldwide, making it the largest fitness organization in the world. How do you argue with those results? One of the best articles, published by “The Box” magazine, outlines the history of CrossFit. One of CrossFit’s largest strengths is that it is scalable and usable by anyone at any age. There are 80 year old people using CrossFit to stay healthy, 350lb + people using CrossFit to lose weight, and 5 year old children using it to learn about fitness. Even the US Military uses the methodology to train it’s Special Forces.

A simple way to sum it up. CrossFit founder Greg Glassman realized that specializing in one athletic domain meant losing the ability of the athlete to perform in others. Think of the strength capacity of a marathon runner, or the endurance capacity of a power lifter? They gave up one capacity for another. Greg’s goal was to determine the “Best methodology to determine and produce the fittest humans on the plant”. His discovery was that by mixing the best training disciplines of other sports, we could become the best and most fit versions of ourselves. What is athleticism? It is being able to perform optimally in the following modal domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

CrossFit is the most effective way to do this, in the least amount of time. 11,200 gyms and hundreds of thousands of people can’t be wrong. If you’re in or near Virginia Beach, Norfolk, Chesapeake, Hampton and surrounding areas, come join a CrossFit Gym who values you as an individual and wants to help you achieve your goals.