Performance 1st, LLC

We are your family’s one stop shop for all your fitness needs. From personal training and nutrition coaching to youth sports camps and classes.

Sports & Fitness Instruction

💯 If it was easy everyone would be doing it, do something great today, so you can be ahead of the competition tomorrow.
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#jerryrice #sanfrancisco #49ers #performance1st
#motivation #motivationalquotes #exercisemotivation #motivate #stayhungry #compete #accomplished #loudouncounty #loudouncountyva #loudounva #ashburnva #leesburgva #inspire

‼️ACCELERATE‼️Working on accelerating through resistance. Thanks @sklz for the tools. This trainer helps athletes build their lower body and leg power through overload training. 💪
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FOLLOW ⬇️⬇️⬇️
@performance1stathletics
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Photo Credit: @lailarossi 🎥
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#performance1st #roguefitness #sklz #sklztraining #performancetraining #fitkids #oaktonva #youthfitness #youthathletes #accelerate #speedtraining #explorepage #summer #getfit #resistancebands #resistancetraining #personaltrainer #coach

Whatever you are working towards - DON’T GIVE UP! The road to success isn’t always easy and there is always going to be road blocks. Keep moving forward - NEVER BACK.












#performance1st #roguefitness #motivationalquotes #dontgiveup #believeinyourself #trusttheprocess #dontlookback #keepmoving #forwardneverback #forward #goalsetting #future #exercisemotivation #fitnessmotivation #workoutmotivation #personaltrainer #onlinecoach #loudouncounty #loudounva #fairfaxcounty #fairfaxcountyva

‼️AS MANY ROUNDS AS POSSIBLE (AMRAP)‼️- set your own reps for this 15 minute workout. 💪
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1️⃣ Hill Sprints 👉30-40yds -
2️⃣ Pushups 👉 25 -
3️⃣ Reverse ➡️FWD Lunges 👉 24 -
💪💪 Repeat for 15 minutes, see how many rounds you can complete.
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Modify this workout by walking the hill, Knee pushups, and split lunges. Change the reps up - start small then work your way up to more reps. YOU GOT THIS😤
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FOLLOW ⬇️⬇️⬇️
@performance1stathletics
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#performance1st #boswellfit #roguefitness #cardio #amrap #amrapworkout #lunges #pushups #performbetter #1stphorm #lean #womenshealth #menshealth #mountainmama #wv #countryroads #getfit #lean #outdoorworkout #hillworkout #explorepage #cysticfibrosis #cfawareness #cfwarrior #cysticfibrosisawareness #fitnessmotivation #exercisemotivation #hiitworkouts #hiitworkout #endurance #motivate

‼️ATTENTION FIELD HOCKEY ATHLETES‼️ It’s time to start getting ready for the 2020 season. Get you skills in top shape before you get with your team, you don’t want to be rusty going into camp. Coach Erin Keenan is a certified level 1 USA Field Hockey coach and has 5 years experience at the club and high school level. She has worked with numerous athletes and will have you prepared going into the season. DM or Email us for more details.
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Follow ⬇️⬇️⬇️
@performance1stathletics
@performance1stathletics
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#performance1st #usafieldhockey #fieldhockey #highschoolsports #loudouncounty #loudouncountyva #fairfaxva #fairfaxcountyva #northernva #northernvirginia

HAPPY FATHERS DAY to all of you amazing dads out there. Enjoy your day and may it be a blessed one.

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#fathersday #performance1st

“Never say never because limits, like fears, are often just an illusion.” – Michael Jordan

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Keep grinding, don’t let anything hold you back! No matter the situation, YOU can push through. Believe in yourself and don’t look back!









#performance1st #roguefitness #1stphorm
#personaltrainer #performbetter #underarmour #motive #riseup #keepgrinding #neversaynever #pushyourself #boswellfit #motivationalquotes #getbetter #onlinecoach #loudouncounty #loudounva #northernva #explorepage #menshealth #womenshealth #movement #getfit #nowisthetime #getafterit #keepmotivating #inspiredaily #inspirationalwords

‼️CHICKEN ENCHILADAS‼️ Try our recipe of the week for dinner tonight. Click the link in our bio for the full recipe. 😋
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FOLLOW ⬇️⬇️⬇️
@performance1stathletics
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DM for nutritional advice and fitness programs
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#performance1st #nutrition #chickenrecipes #enchiladas #chickenenchiladas #tortillas #vegetables #recipeoftheday #cfnutrition #cysticfibrosisawareness #deliciousfood #leanmuscle #getfit #boswellfit #personaltrainer #1stphorm #1stphormathletesearch

😤SPEED KILLS and there is no better way to get faster than to have something push you towards that goal, in this case it’s a #medicineball •
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This drill forces you to speed up, and move through 2 different planes of motion. Which comes with many variables in order for you to catch the ball at the end. •
🔥Med Ball Slam: This motion needs to be performed with power. Failing to have force behind the slam with decrease your chance in catching the ball in the end. •
🔥Jump #1: The initial jump needs to be explosive to get you to go as wide as possible. •
🔥Jump #2: When your opposite foot hits the ground it’s all about getting back to the ball, which forces you to SPEED up. •
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Drill Credit ⬇️⬇️⬇️
@realgame.athletics
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#speedkills #performance1st #explode #power #medball #planesofmotion #educateyourself #sportsperformance
#boswellfit #cfwarrior #cfawareness #sportspecific #explosivetraining #sportstraining #trainhard #training #personaltrainer #onlinecoach #getafterit #fridaymotivation

‼️TOP 5 TRX EXERCISES ‼️ Checkout our new blog post, coach Boswell talks about his top 5 exercises to implement in your training program. 📖

LINK ⬇️⬇️⬇️

https://www.performance1stathletics.com/blog/boswellfit-2

[05/19/20]   200 LIKES! Thank you for everyone's support. We are committed to bringing you more fitness and nutrition content each week.

Lower Body and Core Workout

[05/16/20]   Join us tomorrow at 10am for a virtual workout with Adam Boswell. Get ready to work 💪

The Grind

Join Dean and Adam Boswell this Friday at 10am Central 11am Eastern on Facebook Live!!!
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Adam began his career in the sports and fitness industry at Shepherd University serving as an assistant football coach for 4 years while earning his bachelor’s degree. He is a certified personal trainer through the National Academy of Sports Medicine (NASM). In addition, he has received NASM certifications as a Fitness Nutrition Specialist and Performance Enhancement Specialist. Adam works with clients of all ages including, athletes and adults who want to create a healthier lifestyle through physical fitness and nutrition.
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Social Media links
CF Foundation:
https://fightcf.cff.org/site/TR/GreatStrides/78_Metro_DC_Washington_DC?px=1922154&pg=personal&fr_id=7871&fbclid=IwAR1jATugKUZ3gpFtAZfUvZiJS7Cvj4Wxdvs1BPfaKCWrJmpzEpPqf8Aa6FI
Instagram: https://www.instagram.com/performance1stathletics/
Facebook: https://www.facebook.com/performance1stLLC/

[05/13/20]   Facebook Live workout this weekend... Stay tuned for more details.

HAPPY MOTHERS DAY!
We hope that all you incredible moms have a wonderful day filled with love. Thank you for all that you do!






#mothersday #moms

I want to extend a big THANK YOU to all of those who have ordered from our online store so far. Our store is featuring long and short sleeve shirts and a hat to go with it, so don’t forget to get your order in!

https://shop.burkesports.com/groups/898-performance-1st-support-store/products

‼️ATTENTION‼️ Online store is up and running. Help us out by purchasing some Performance 1st gear today 🔥
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👉Link in Bio👈

https://shop.burkesports.com/groups/898-performance-1st-support-store/products

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Thank you to @burkesportinggoods for putting this store together. Go check them out for you apparel and sports gear needs.
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Tag @performance1stathletics when you get your gear 👍👍
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THANK YOU
@ Ashburn, Virginia

‼️ATTENTION‼️ Online store is up and running. Help us out by purchasing some Performance 1st gear today 🔥
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👉Link in Bio👈

https://shop.burkesports.com/groups/898-performance-1st-support-store/products

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Thank you to @burkesportinggoods for putting this store together. Go check them out for you apparel and sports gear needs.
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Tag @performance1stathletics when you get your gear 👍👍
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THANK YOU
@ Ashburn, Virginia

[04/23/20]   ‼️ATTENTION‼️Online store coming soon, thanks to Burke Sporting Goods. Stay tuned for more details.

💪FITNESS CHALLENGE💪 Tomorrow we begin week 2 of our fitness challenge. It’s time to get started, challenge your friends and family. Encourage each other and get it done ✅

YOU GOT THIS 💪😤

Great live session today via Zoom. Thank you to all those that showed up to get a workout in with coach Boswell. Stay tuned for more details on our next live session.

Week 1 Fitness Challenge

‼️Fitness Challenge‼️ 1️⃣ exercise each day of the work week, do 100 reps throughout the day to complete this challenge. We want to see what you can do, tag us in your videos. 😤💪
If you miss a day make it up the next day, YOU CAN DO THIS💪💪

Full Body Home Workout

💪Full body at home workout 💪
Find a bench or something similar to use at home. Push yourself during each exercise you can do it!

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‼️FULL BODY WORKOUT‼️
1️⃣Bench Jump Overs 4x20
2️⃣Incline Push-ups 4x20
3️⃣Up and Down Plank 4x20
4️⃣Lying Towel Pull 4x12
5️⃣Mountain Climbers 4x20
6️⃣Bench Dips 4x20
7️⃣Bulgarian Split Squats 4x20

FUN FRIDAY- TikTok plank challenge, try it out. 💪

Try this fun workout today. Spell your full name or spell the entire alphabet. Make up the number of reps or seconds you do for each exercise.

Looking for ways to stay healthy and fit while stuck at your house? Check out my new blog post for a few sample workouts and a new recipe to try! 💪
🔗Link in bio

Get the whole family involved! Change up the routine in your workouts and get everyone involved. My niece killed it! 💪

‼️Announcement ‼️We have a whole host of new things coming your way in the next few weeks. We are preparing a video library filled with many different exercises that you can preform both at the gym and at home. Stay tuned for more 💪

Having trouble sticking to your New Years Resolution?
Now is a great time to get on track with your health before the summer hits. We provide 1-1 training, small group training, and nutritional coaching as well. Contact us today to start your path to a better 2020. 💪😤

Link to our website and contact information is in our bio.

Timeline Photos

Posh Seven Magazine

We are cheering for Adam Boswell today! He is a PE Teacher at one of our favorite schools in Herndon, Nysmith School for the Gifted. He is trying to get on the very popular contest: Ninja Warrior! Good luck Adam, you are a great role model for all of us. Performance 1st, LLC

‼️HAPPY NEW YEAR‼️ Now is a great time to start your fitness journey for 2020💪 Contact us today and we will set you up with a personalized to fit your needs. Start this DECADE out right and give us a call!

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Click here to claim your Sponsored Listing.

Videos (show all)

Week 1 Fitness Challenge
Full Body Home Workout

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