Individual Attention.
Group Motivation.

A one-of-a-kind gym combining all the best features of CrossFit with the strength-building techniques made famous by Westside Barbell (conjugate method). Combined with an outstanding coaching team lead by owner/head coach Nick Mann, Occoquan Bay is without a doubt the best gym in the area.

Mike Alchus

welcome to
occoquan bay performance

Woodbridge’s Premier Private Small Group Training Facility









The formula for transformation is surprisingly simple: hard work and consistency. If you put your mind to it, and you’re willing to put in the work, Occoquan Bay Performance WILL help you reach your goals!

One thing that makes our gym different is the amount of individual attention you’ll receive while working with us. Our small coach-to-athlete ratio, detailed programming and included nutritional counseling mean faster, more impressive results for you. Plus, we’ll even track your progress so you can see your results on paper, not just in the mirror.

We offer a multitude of programs including CrossFit, Personal Training, Endurance, Weightlifting, and 1-on-1 nutritional counseling.

So no matter what your goal is – to gain muscle, lose weight, run your first 5K or just feel better than you have in years – we’ve got the training, coaching, and programming to make it happen.


Our foundational group fitness program. A 60 min class structure that will feature a strength and conditioning program that is high intensity and includes high skill movements. As with all of our programs all movements and workouts are scalable to meet the athlete where they are and provide a safe, enjoyable and results driven experience.

Fit60 will feature barbells, kettlebells, dumbbells, medicine balls, sleds, gymnastics and bodyweight movements along with cardio respiratory equipment use.

Additional accessory and mobility movements will be programmed each day for athletes to perform on their on with access to open gym.

squat, jump,

climb, throw,



Fit30 is presented on a 30 minute timeline and provides an effective conditioning workout. Workouts typically last anywhere from 15 to 25 minutes and are comprised of basic, yet potent, bodyweight, and simple weighted movements including kettlebells and dumbbells.

Each class begins with a general warm-up followed by the workout and core strengthening. Fit30 workouts will improve your conditioning regardless of skill level.  Fit30 serves as the perfect option for athletes who are time-restricted or entry level.

breath, leg raise,

lift, bend,


barbell club

Our Barbell Club features small-group weightlifting classes focused on the improvement of the Olympic Lifts – the clean & jerk and the snatch. Barbell Club classes run 90 minutes and feature a warm up, mobility work, a main strength lift, accessory lifts and core strengthening movements.

Barbell Club also features Open Gym memberships for athletes who have been cleared by coaches, exhibit a high level of proficiency in weightlifting and powerlifting moves, and wish to train on their own outside of regular class formats.

lift, rest,

lift heavier,

get stronger.

personal training

Personal training is the quickest and most effective way to get results and move forward toward reaching your goals. Personal training clients receive a personalized program for both nutrition and fitness. If you have big goals, and you are 100% committed to making them happen, this is the program for you. No more excuses, start taking action.




strength school

The Strength School is our youth strength and conditioning program focused on building strong minds and bodies in our youth athletes.  Our young people are trained in the fundamentals of weightlifting, powerlifting, gymnastics and conditioning as the vehicle for learning a lifelong love for fitness.

mind fitness,

social fitness,

life long health.

Contact Us

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