CrossFit Retro

06/06/2026

Happy 250 Classes! And a First class!

🎊 Let’s give a big shoutout to Gretchen for hitting an incredible 250 classes at CrossFit Retro Fredericksburg, VA! Your commitment and drive set the bar for all of us—way to go, Gretchen! Here at CrossFit Retro, we believe every class is a victory, and every milestone deserves to be celebrated.

Are you part of our community or thinking about joining? Show Gretchen some love in the comments, share your own progress, or tell us what you’re aiming for next. Together, we’re all working toward our goals! 🚀

06/05/2026

Become a TTT Athlete: https://store.wodup.com/tttBecome a TTT Affi...

06/05/2026

🔥 ATHLETE OF THE MONTH: JIM STOVER 🔥
Some people chase fitness for a season. Jim has made it a way of life. By day he's the Director at Stafford Regional Airport — a pilot since 17 who still flies small planes, a non-fiction reader, and a family-history detective. At the box, he's in his 9th year of CrossFit and still showing up to the 6:30pm class, still learning, still putting in the work. 💪
Jim came to us after years of short-lived attempts to get in shape. A lifetime of "simple exercises" left him sore and starting from scratch that first year. Fast forward: first bar muscle-up, Murph finished twice, and a performance in the 2023 Open he's proud of. Every fitness goal he's set, he's hit right here. 🔥
His advice? "Show up. Just show up. From there everything invested in fitness adds to the quality of life." Couldn't have said it better, Jim. We're lucky to have you (and your fellow 6:30pm introverts and their excellent sense of humor 😄).
Swipe through to read Jim's full story 👉

06/05/2026

06/02/2026

The Retirement Smith - Sponsor Shoutout

The reason we train hard isn't just to feel good today. It's to live well later. 💪
Same logic with money. Shoutout to Jeff at The Retirement Smith — financial planning and wealth management built around retirement security. Local, honest, and built to last, like the work we put in here every day.
If you're getting closer to "what's next," he's the call.
📞 (540) 388-0420
📧 [email protected]
📍 theretirementsmith.com

IG: (The Retirement Smith has no Instagram — Jeff is named in the copy instead)
FB:

06/01/2026

Movement Monday: The Pull-Up. 🪜
The bucket-list movement. For a lot of our athletes, the journey from "I can't do one" to "I just got my first" is one of the best stories in this gym.
Cues: full extension at the bottom, chin over the bar at the top, no half-reps. Banded pull-ups, ring rows, and negatives are how we build them.
If you're chasing your first, talk to a coach — we love that conversation.

05/30/2026

Athlete Spotlight: Becky Cahill
*Why did you choose CrossFit Retro?
I needed a gym that fits my crazy schedule. Also Retro is so convenient to my work and home. Makes Retro a lot easier to get to.

*What is your favorite thing about working out at Retro?
The coaches and members!! The coaches are so welcoming and knowledgeable. The members are also super welcoming , makes even the toughest workouts enjoyable with the coaches and members. We have fun during class but also work hard! Hands down one of the best CrossFit communities!!

*What is your biggest accomplishment since starting your commitment to a lifestyle change?
Just showing up even on the hard days. The days were I’m exhausted and rather be on the couch are probably the best times for me to go workout. I start with little notification but by the time the warm up is done, I’m motivated and ready to work. Always glad I come in these days.

*What is the biggest struggle you've had the past month? (This can be with fitness/work/health/life/etc)
Finding the balance of fitting in fitness and social time. Some days I feel like I have to choose between a workout or spending time with friends/family.

*What advice do you have for people who are nervous to get started?
Always remember that this your journey and do what feels best for your body. Don’t compare yourself to anyone else in the gym. We’re all here to workout and have fun and everyone is on their own fitness journey.

*What is something else fun you'd like to share about yourself?
I’m a huge dog lover! I have a 4 year old pit mix, named Willow. We love going on walks and going to the river. I’m also big into volunteering at the local animal shelter when I can, sometimes that includes fostering dogs. I also spend a lot of time with my family.

05/27/2026

This Saturday! The Explosive Athlete Clinic. If your child is in sports and is looking to increase speed, quickness, first step acceleration and agility this is the event.

https://gamereadyva.com/