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Live Stream Workout 1: March 20

Live Stream Workout 1: March 20

Live Stream Workout 1: March 20

Tune in live this Friday at 10am sharp! We will be streaming a live 30 minute workout with Coach Carol on our Instagram account! Clear some room in your apartment or house and follow along as we go through exercises that will raise your heart rates and challenge you at the comfort of your own home! Expert Tip: make sure to loosen up before class starts because we’re jumping straight into a workout! Invite your workout buddies and we’ll see you Friday!
 

LOCATION:

Your House/Apartment/Condo

DATE AND TIME:

2/30/20 10:00 AM to 10:30 AM

PRICE:

Complimentary. Free. Zero. Nada. $0.

WHO IS WELCOME:

ANYONE AND EVERYONE.

 

WHO WILL BE THERE:

Coach Carol Housaman
Carol has competed and completed in over 30 marathon events, including 3 Boston Marathon finishes, two 50 mile ultra-distance races, 12 Ironman competitions with 2 Hawaii World Champion finishes.
She still competes in various endurance events, however her primary focus now is sharing her experience by helping others to achieve their own personal fitness & training goals. She has a professional certification as a Personal Trainer through the American Council on Exercise (ACE) along with many others, including athletic strength & conditioning, TRX, Kettlebell, HIIT and group fitness.

LOOKING FOR MORE VIRTUAL HELP?

Get some extra advice by teaming up with one of our coaches here.

PARTNER TRAINING DAY – March

PARTNER TRAINING DAY – March

 

THE BUDDY SYSTEM

Bring in a friend or significant other who is not a member to FRC’s Partner Training Day! Your friend or significant other will be given free entry!

LOCATION:

Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201

DATE AND TIME:

3/13/20 Normal Business Hours; Class Schedule can be viewed HERE.

PRICE:

Members: Normal Membership Fees and Price Apply
Partners: Free Entry with a Member

WHO IS WELCOME:

ANYONE. Members can bring anyone they would like!

SIGN-UPS:

Call us at 703-719-4109 or email us at [email protected] to sign up your friend or significant other!

 

BEST TIPS FOR POSTPARTUM RUNNING SEMINAR

BEST TIPS FOR POSTPARTUM RUNNING SEMINAR

*EVENT POSTPONED*

CALLING ALL MOMS AND SOON-TO-BE MOMS!

Are you ready to get back to running after having a baby or your return to running was not what you expected? Or are you simply interested to get your education now so you are prepared once you do give birth? If so, you will not want to miss this one-of-a-kind seminar! Join ROCKSTAR local Physical Therapists Dr. Kerri Webb and Dr. Carrie Pagliano to dispel the postpartum return to run myths and receive helpful tips and guidelines to get back on the trails, treadmill or track without fear!

We are so excited to be bringing these fabulous women to the local running community, and we hope you will join us for this amazing seminar!!

This 1-hour FREE seminar includes:

  • Red flags to avoid when returning to run postpartum
  • Tips to return to run with common postpartum issues including diastasis recti, pelvic organ prolapse, stress urinary incontinence, etc.
  • Guidelines to help you prepare for your return to running
  • Tips on run-specific strength training exercises

LOCATION:

Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201

DATE AND TIME:

*EVENT POSTPONED* 3/21/20 1:15 PM to 2:15 PM 

PRICE:

Members: Complimentary. Free. Zero. Nada. $0.
Non-members: Complimentary. Free. Zero. Nada. $0.

WHO IS WELCOME:

ANYONE. This is not just for members. We’re opening this up to the community.

 

SIGN UP FOR THE SEMINAR HERE!

 

WHO WILL BE THERE:

Dr. Carrie J. Pagliano

Dr. Pagliano has been a dynamic leader in the areas of women’s/pelvic health for 20 years. Dr. Pagliano received her Masters in Physical Therapy from the University of the Sciences in Philadelphia in 1999 and Doctor of Physical Therapy from University of St. Augustine for Health Sciences in 2007. Dr. Pagliano is a double Board Certified Clinical Specialist in Orthopaedics and Women’s Health.  For over 10 years she was program lead and Women’s Health Residency Director at MedStar Georgetown University Hospital in Washington, DC.

Dr. Pagliano currently serves as President of the Academy of Pelvic Health Physical Therapy, a component of the American Physical Therapy Association (APTA), is an adjunct professor at Marymount University in Arlington, VA and served as Instructor of Clinical Rehabilitation Medicine at Georgetown University School of Medicine.  She is an appointed Advisory Board member to the Pelvic Floor Disorders Network: National Institutes of Health, Eunice Kennedy Shriver National, Institute of Child Health and Human Development.

Dr. Pagliano speaks nationally in the areas of pelvic floor education and integrative models of practice in pelvic physical therapy. She is a national media spokesperson for the APTA.  Dr. Pagliano is the founder of Carrie Pagliano Physical Therapy, LLC in Arlington, Virginia.  When she’s not kid wrangling or bringing pelvic health to the world, Carrie is an avid runner, yogi & crossfitter.

Dr. Kerri Kramer Webb

Dr. Kerri Webb is the CEO of Resurgent Sports Rehab in Fairfax, VA. Her company is the region’s first immediate care center specializing in sports injuries and led by Doctors of Physical Therapy. She received her Masters degree from Ithaca College in 2000 and her Doctor of Physical Therapy in 2013 from Evidence in Motion. Dr. Webb has 20 years of clinical experience with an expertise in running injuries and return to sport. Dr. Webb successfully completed her board certification in sports rehabilitation (SCS) in 2019 and has trained physical therapists nationally in the evaluation and treatment of running injuries.

WANT TO LEARN HOW FRC CAN HELP WITH YOUR COMEBACK TO RUNNING?

Check out FRC’s classes, assessments, and services.

REMINDER – RECOVERY SATURDAY IS THIS SATURDAY!

REMINDER – RECOVERY SATURDAY IS THIS SATURDAY!

REMINDER – RECOVERY SATURDAY IS THIS SATURDAY!

Don’t forget that the FIRST SATURDAY OF EVERY MONTH will be focused on getting your R&R on – running and recovery that is. That means taking a proactive approach with your self care. Whether you are a new runner, a CrossFitter or fitness junkie, everyone has an obligation to help their body recover before, during and after training. FRC will have exclusive deals on recovery services each Recovery Saturday including:
  • Free Recovery Services for Members (Except Cryotherapy)
  • $15 Recovery Services for Non-Members (Except Cryotherapy)
  • 1 Credit Whole Body Cryotherapy
You are encouraged to explore multiple options, including yoga for runners, foam rolling and stretching classes, whole body cryotherapy, compression sleeves, full spectrum infrared sauna and the cold water soaking tub. However, you are limited to 2 recovery services per person.
 

WAIT. What exactly is recovery? 

Recovery isn’t just something you do after a workout but something you do proactively, even as a new athlete. Proper recovery and wellness vary for each athlete but all involve helping the body recuperate. Recovery is essential to maintaining peak performance, staying healthy and reducing the potential for injury. Even incorporating basic stretching techniques before and after workouts is something many athletes forgo. At FRC we believe training and recovery are both vital elements to a successful athlete’s formula. Learn a little more about recovery here or ask one of our expert coaches where you should start!

LOCATION:

Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201

DATE AND TIME:

03/07/20 (The first Saturday of EVERY month)
7:30 AM to 1:00 PM

SIGNUPS:

Please signup on our pricing page, here.

PRICE:

Members: Complimentary. Free. Zero. Nada. $0.
Non-members: $15.

WHO IS WELCOME:

EVERYONE is welcome! We’re opening this up to the entire athletic community.

WANT TO GET IN MORE RECOVERY?

Read more about recovery here or can sign up for a service here.

HEART HEALTHY CHALLENGE WEEK!

HEART HEALTHY CHALLENGE WEEK!

GET PUMPED FOR HEART HEALTHY CHALLENGE WEEK!

FRC’S first heart healthy challenge is here! In honor of February’s Heart Month and to celebrate heart health and your fitness, we are holding a week-long fitness challenge from February 23rd – February 29th. Each class every day will include a different fitness challenge (see below for details) and prizes will be given to the top male and top female each day! 
 
FRC is challenging each of you to throw down your best effort! Let’s do this!

LOCATION:

Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201

DATES: ALL CLASSES

02/23/20 – Most consecutive push-ups
02/24/20 – Most squats in 90 seconds
02/25/20 – Most burpees in 90 seconds
02/26/20 – Longest plank hold
02/27/20 – Treadmill incline (15%) for 60 seconds 
02/28/20-  Fastest mile
02/29/20 – Longest bar hang at 90 degrees
 

SIGN UP:

Normal scheduling procedure to be followed. Time will be set aside each class to complete the challenge. Expect the rest of the time to follow a normal class format.

 

 

WANT TO STAY ON TOP OF YOUR NUTRITION AND RECOVERY?

Check out FRC’s recovery and wellness assessments and services.

TRX WORKSHOP

TRX WORKSHOP

READY TO GET STRONGER?

Do you want to improve your running stride and gait? How about building enough strength to do a full push up? FRC uses TRX straps to help you improve coordination, balance, mobility, flexibility and core stability and overall running performance. Our TRX training workshop will be a guided full-body workout and feedback session. We will cover all the perks and how-to’s of using TRX straps. Led by our expert coach Carol Housaman, Ironman race finisher with multiple TRX certifications. Runners of all strides and abilities are encouraged to come and workout!
 
What is TRX?
TRX stands for Total-body Resistance eXercise. TRX straps are suspension training straps that help you build strength and stability through functional movements where your bodyweight is the resistance. These straps were originally designed by a Navy SEAL who needed to get top-notch workout while on deployment in places that had little to no equipment. We will go over more details at the workshop but feel free to look at TRX straps a little closer HERE

LOCATION:

Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201

DATE AND TIME:

2/23/20 1:00 PM to 2:00 PM

PRICE:

Members: Complimentary. Free. Zero. Nada. $0.
Non-members: Complimentary. Free. Zero. Nada. $0.

WHO IS WELCOME:

ANYONE. This is not just for members. We’re opening this up to the athletic community. There are only 16 spots available and they are available on a first come first serve basis so sign up now!

 

WHO WILL BE THERE:

Coach Carol Housaman
Carol has competed and completed in over 30 marathon events, including 3 Boston Marathon finishes, two 50 mile ultra-distance races, 12 Ironman competitions with 2 Hawaii World Champion finishes.
She still competes in various endurance events, however her primary focus now is sharing her experience by helping others to achieve their own personal fitness & training goals. She has a professional certification as a Personal Trainer through the American Council on Exercise (ACE) along with many others, including athletic strength & conditioning, TRX, Kettlebell, HIIT and group fitness.

WANT TO GET STARTED ON YOUR STRENGTH?

If you are interested in more strength based group classes, you can sign up here.