What is Outlaw CF?

We serve Alexandria, Arlington, Kingstowne, Springfield, Lorton, and anywhere else in the greater DC metro area.

As one of the first 100 CrossFit affiliates in the world (there are over 3,000 currently) Outlaw CrossFit has always sought to combine the most effective training principles to create a system for developing optimum fitness and athleticism.

The CrossFit program extols the notion of constantly varied functional movements performed at high intensity – exercise in the way the body was designed to move, as efficiently, effectively and quickly as possible to achieve the goal of broad, general and inclusive fitness.

We have taken the basic CrossFit template and added the theories of Westside Barbell, a powerlifting gym run by Louie Simmons, which advocates the conjugate method, a system based loosely on the traditional strength training of the former Soviet Union. This program focuses on basic compound movements such as the squat and deadlift, combining days of maximal load with dynamic effort sessions using lighter load and higher speed.

Rudy Nielsen, the owner and head coach of Outlaw CF, provides our hybrid system of programming. His goal is to combine the two systems with sprint interval work and plenty of Olympic lifting, while plugging in specific elements that are targeted to eliminating weaknesses in 3-6 week waves. He has an extensive strength and conditioning background, in addition to a USAW Level 2 and various CrossFit certifications: Level 2, Olympic Lifting, Powerlifting (which is held by Louie Simmons at Westside Barbell) and Gymnastics.

This system has allowed Outlaw to become one of the most successful CrossFit affiliates in the country. We have produced:

-The 2011 CrossFit Games Mid-Atlantic Regional Women’s Champion, Becky Conzelman (video WMV/MOV)

-7 athletes who qualified for the 2010 Central East Regional
(video “The Magnificent Seven” WMV/MOV)

-Six sub-3 minute Frans

-Seven 500+lb male deadlifts

-Eight 300+lb female deadlifts

-Five sub-8 minute Helens (and one sub 7)

-Two 30+ Cindys

-Six 400lb back squats

-A sub-3 minute Diane (female)

A quote from Rudy…

“We have the current CrossFit Games Mid-Atlantic Regional champion,last year we sent 7 athletes to the Central East regional, I personally have coached 4 athletes to the CrossFit Games, and – more importantly – we have a 65 year old lady named Maggie Cohen who could barely walk when she came in the door and can now deadlift 195, squat 135, and run a mile sub 10 minutes for the first time in her life – EVER. I know you’ll say that everyone here is a former athlete, and is 20 years old, but it’s not true. They are normal folks just like you. They simply have trusted me with their fitness, and they have not been disappointed.”

Still wondering what all that means? Take a look at the workouts on the main page to get a better idea of what the program looks like on a day to day basis.

A CrossFit gym is a community; a family that sweats and suffers, laughs with and supports each other. We are not your standard gym, and therefore, we take pride in not operating like one. We look forward to adding you to our family.


CrossFit Montcon does a perfect job of summarizing the differences between a regular gym and a CrossFit gym:

Them vs. Us

THEY have CNN or Kelly Clarkson playing in the background.
WE have other members cheering you on to finish your last rep.

THEY have cardio machines that tell you you’re going too fast.
WE have trainers that are telling you you’re not going fast enough.

THEY have mirrors.
WE have trainers that tell you how to correct your form.

THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.

THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.

THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.

THEY train for looks.
WE train for life.