Open for Business: Onward Crossfit

190 Prosperity Drive, Suite 12, Kernstown

Posted: March 1, 2014

Onward Crossfit owner Mark Andrews watches his 8-year-old son Owen climb a rope attached to the ceiling of the workout area.
Jeremy Almond of Stephens City instructs Caitlin Schultz of Winchester (right) and Jennifer Anderson of Strasburg at Onward Crossfit on Prosperity Drive in Kernstown. (Photo by Jeff Taylor/The Winchester Star)
Jennifer Anderson of Strasburg practices her kipping pull-up skills at Onward Crossfit. CrossFit is a principal strength and conditioning program delivering fitness that is, by design, broad, general and inclusive, according to Andrews.

Who is the owner? Mark Andrews

When did you open? Feb. 1, but we are having our grand opening from noon to 5 p.m. March 15. There will be a workout at noon, followed by socializing, networking and fellowship, with food and industry-related vendors.

What services do you provide? CrossFit is a principal strength and conditioning program that delivers a fitness that is, by design, broad, general and inclusive. Our specialty is in not specializing. The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience or current fitness level. We use the same routines for everyone. We scale load and intensity; we don’t change programs.

Workouts are programmed to include warmups, mobility/ stretching, strength/skill building, and finally metabolic conditioning, or “metcon” (a fancy term for cardiovascular conditioning). CrossFit uses Olympic lifts, to include: The Snatch and Clean & Jerk. We incorporate gymnastics movements like pull-ups, push-ups, L-sits and ring dips to build spatial awareness and body control.

We use plyometric movements to increase power, agility and speed. Essentially, CrossFit takes a global approach to fitness — meaning we do not focus on one aspect, but all aspects.


CrossFit is anyone’s best defense against decrepitude. It takes cool humans and makes them cooler. Best of all, the work we do transfers directly to your everyday life. As fitter, more athletically balanced individuals we perform better at our jobs, with our children, in our hobbies and interests. We sleep better, eat healthier, and generally have more confidence to pursue anything that comes our way.

Why did you decide to open this business? CrossFit changed our lives. We wanted to make it available to everyone else — to create a community of athletes that build each other up.

Do you have any prior business experience? Yes; corporate environs, operations management/government contracting.

What sets your business apart from others? It’s really easy to get the answer to this question by looking at our website and our Facebook page. Every CrossFit gym is different; having said that, we’re building something special. I would say the major difference is that we believe EVERYONE can become a CrossFitter.

How many employees do you have? Six.

What is the address? 190 Prosperity Drive, Suite 12, Kernstown.

What is your phone number? 540-877-7837.

What is your website address? We also have a Facebook page.

What are your hours? Weekdays from 5:30 a.m.-8:30 p.m., Saturday from 8:30 a.m.- 2:30 p.m., Sunday from 10:30 a.m.-2:30 p.m.

What are your fees? They vary, but for unlimited membership without a contract, it’s about $6.25 a class. There are a limited number of Founder’s Circle plans left for those committing to one year. There are plans that fit anyone’s budget.


Do you have a new business in Winchester or Frederick or Clarke counties? Contact business  reporter Sally Voth at


— Compiled by Sally Voth