Welcome to Exsurgo
Rise. Regain. Recover.
Strong and Fit.
Book an appointment for a complimentary movement assessment
Small Group Training
These classes will get you functionally strong and fit for your everyday life. Through hinging, squatting, pushing, pulling, twisting, core work and cardio, which directly translates into your everyday activities, you’ll become stronger and less prone to injury. You’ll learn how to lift weights safely and effectively and have fun while doing it! The small group atmosphere is fun and inviting as it involves a dedicated group of individuals with a common goal.
Obstacle Course Race Small Group Training
Whether you've never run an obstacle course race before, or you're considering becoming competitive, this class is for you. You'll work on building a strong foundation to keep you injury-free; with plenty of work on the ankles, knees, hips, core, shoulders, and wrists. You'll build upper back and grip strength, both essential for a successful racer. You'll also be able to get hands-on with obstacles such as the rope climb, hercules hoist, rings, monkey bars, twister, beater, bucket carry, spear throw and more. These classes are taught by Spartan Pro Racer and SGX Coach, Immie Cross.
Middle School Performance Training
What young athlete doesn’t want to strengthen their body, dramatically improve their fitness, develop massive amounts of self-confidence, and set themselves up to perform at their best during their high school years? Our program provides young athletes with the tools to thrive athletically as they will learn to lift, learn to train, learn to perform, and then learn to compete at optimal levels. Classes educate young athletes on how to control and move their bodies safely and effectively, before adding resistance. Athletes will first focus on mobility and injury prevention, later becoming stronger, faster and more agile through the use of resistance training. Backed by the latest research in child development we’ll build confidence in their bodies in a fun and challenging way. Athletes’ progress will be assessed using our own innovative technology. Classes are programmed by the Virginia State Director of the National High School Strength and Conditioning Association.
High School Performance Training
Are you looking to gain a competitive edge, perform at your best, and achieve more than you previously thought possible? Our high school training curriculum is designed to help you become the athlete you were meant to be whilst also reducing susceptibility to injury. The program will assist both developing and seasoned athletes prepare for the rigors of their sport. Classes will focus on building a strong stable base of multilateral development so they can excel, rather than just participate in their sport. Athletes will work on injury prevention in tandem with a safe, effective, evidence-based resistance training program. Athlete’s progress will be assessed using our own innovative technology. Classes are programmed by the Virginia State Director of the National High School Strength and Conditioning Association.
Complementary Movement Assessment
Using exercises from the Functional Movement Screening, as well as our own tried and tested methods, this assessment will help your trainer understand your level of flexibility, mobility, balance, and strength. The results will be used to create tailored workouts, to help you achieve your goals in a safe and effective manner.
The BodyMetrix™ System offers the same professional-grade ultrasound technology used by elite athletes and trainers. This high tech, cutting edge device allows your trainer to quickly, easily and accurately make assessments. The BodyMetrix™System does all this without embarrassing or painful pinching. Assessments take only minutes and are not affected by hydration, exercise level or caffeine intake.
Maximize your workouts by working with a personal trainer! Our knowledgeable trainers are ready to help you take the first step towards your goals, today! If you choose to train privately you will work one on one with your trainer, following an individualized workout, catering specifically to your level of fitness and strength. In semi-private training sessions there may be up to three clients at a time but each person still follows their own workout plan. Personal training sessions allow you to get the attention you deserve and fast track your results.
Are you looking to take your team to the next level? Would you like your players to improve their strength, endurance, and performance while developing the camaraderie that will help them achieve more and increase their enjoyment? Would you like to get a leg up on the competition? You play as a team so what better way to gain a competitive edge than to train as a team? Teams will begin their training with assessments using our own innovative technology. The assessments will be repeated at regular intervals to measure progress. Assessment results will help to guide the team’s training in the most effective way. Athletes will build a strong stable base to help them remain injury free during their season as well as performing sports specific resistance training to help them become stronger, faster, and more athletic. Take your team to the next level with this training from the Virginia State Director of the National High School Strength and Conditioning Association.
It’s one of life’s great mysteries, right? What should I eat? And how much? And when? In our Nutrition Coaching sessions we help you clarify your health, nutrition, and/or fitness priorities, values, and goals. We will work with you to identify skills, practices, and sustainable daily actions for achieving those goals; and support you every step of the way. Your Nutrition Coach will help build lasting habits that allow “eat better” to become easy, consistent, and automatic. Our methods are built to support and educate, rather than oppose and dictate. Now, more than ever before, it pays us to keep our health and strength. There has never been a better occasion to work with a Nutrition Coach to optimize your eating habits and meal choices.
Fiery poses and slow flow will be combined to build a little bit of heat, but plan to linger in this practice. There’ll be a strong focus on the hips and hamstrings, without neglecting the shoulders, glutes, neck and back. Along the way the wrists, ankles, hands, and feet will all get some movement and release. It’s a slower flow for a deeper stretch.
Wanna build a booty? Then come and train with Spartan Pro Athlete, Immie Cross, in Glute Camp! This 8 week series will build strong glutes helping you lift heavier, jump higher, run faster, swing harder as well as preventing knee, hip, and lower back injuries. But that’s not all! This series will perk your peach, tone you tush, raise your rear, and chisel your cheeks. In short we’ll work towards the derriere of your dreams!
Deka, from the creators of Spartan, is the decathlon of functional fitness designed for all levels. Take these classes if you want to be functionally fit for life and for competition. Build strength and speed to be able to raise your game in the Deka arena. Get a date on the calendar, then work towards it. The path to a more athletic version of yourself starts here!
Exsurgo Strong and Fit
Exsurgo Strong and Fit, originally founded in Silicon Valley in California, is a place where a lot can happen in a short amount of time. Exsurgo is Latin for “to rise up” or “to regain strength”. Whether you are looking to lose weight, get stronger, recover from an injury, or prepare for an athletic event, we’ve got you covered. We offer private or small group training, so there’s something to fit everyone’s needs and budget. Run by Greg, the Virginia State Director of the National High School Strength and Conditioning Association, and Immie, a member of the Spartan Pro Team, you’re in good hands. Using evidence-based, goal-oriented training, we’ll steer you to the results you want, educating along the way. Working with us you will feel knowledgeable and empowered to make positive changes in your life, both within the gym, at work, and at home. At Exsurgo Strong and Fit we value each aspect of life. Let us help you Rise, Regain, and Recover the life you want to live. Be Exsurgo Strong and Fit.
Our Clients have something to say about us.
Our Clients have something to say about us.
Immie has been a complete game changer in my weight loss. Training with her on a weekly basis has not only made me so much stronger, but it has also given me a solid variety of weighted exercises that I can utilize to fulfill an awesome workout.
I have worked with Immie for the past 3 years, and I see continuing this partnership for as long as she can tolerate my jokes. She is not only a trainer, but also a friend. We started working together to improve my golf game. I really appreciate Immie's efforts and openness to incorporate this goal into our custom exercise programs.
Immie was my first personal trainer, and a delight to work with! She was kind, knowledgeable, and committed to helping you reach your goals. I enthusiastically recommend her!
I've been working out with Immie for about 8 years. I started from a couch potato to now feeling great about the strength and progress I've developed with Immie's help. When I had some knee and back issues, she got tips from my physical therapist on how to build up my muscle groups to make sure those issues don't come back. She's so resourceful about what I can use at home for my exercises. She always mixes up the workout to keep it interesting and customizes my workouts based on my goals. She's a real pro!
I went to see Immie at Exsurgo Strong and Fit as a recommendation from a good friend of mine and have been taking classes ever since. Immie's classes are challenging and fun (such a thing exists!) and interactive. I have a shoulder and hip injury which causes me pain at times. If either hurts or is uncomfortable during class, Immie makes sure I am able to still participate by giving me a different exercise that won't cause any discomfort but still allows me to train the correct muscle groups.
I spent a year with Greg rehabilitating an injury from two years prior. My leg was broken in 2 places along with nerve damage and extreme weight loss down to 90 pounds at age 18. I came to Greg after my last surgery looking for someone to help me get well again. Greg has helped me regain 90% of my mobility back and 20 pounds of muscle mass. Greg has not only helped me with my overall physical health and wellbeing, but he has shown me how to take care of my body for the rest of my life.
Greg Lutton is in a class by himself. Of all the trainers I have worked with in my life, he's absolutely the most knowledgeable. In the time that we worked together, I became stronger, more confident, and more brave. At 50, I am 10x more fit than I was at 25. If you have the chance to work with Greg, do it. He will push you and pull you and help you to become the person that you want to be, inside and out.
Love working out with Will, he pushes us to do our best and meet our goals. The training is simple, yet effective and allows us to perform best at practice/games.
Luke and Stephanie Walter
I’ve worked with Immie for a number of months and have been really satisfied with my results. Every time we check my body metrics I’ve maintained my weight whilst losing pounds of fat and gaining muscle. Immie knows when to push me and when to back off. She’s motivating, knowledgeable and kind. Coming in for my sessions with her helps to keep me accountable to my lifestyle goals. I’ve really appreciated the emphasis she has put on not just improving my fitness but improving every aspect of my life from sleep to stress management. Lifestyle change is the way forward and Immie knows how to guide you to success.
Immie has been my personal trainer for over 4 years, and I'm obviously so glad that I found her! With her coaching and assistance, she has guided me successfully towards my personal fitness goals. She has always been patient with me even when I was slow to progress, but she has also been encouraging and motivating so I could excel. She is unique in that she prepares in advance a workout plan that is personalized for each client, and she always varies the exercises. Because of her, I am a healthier and happier person today!
I look forward to our sessions as they are always challenging yet fun. Immie picks out exercises to help me improve many areas consistent with my goals but also recognizes there are others I need to improve upon that I was not aware of myself. This quality keeps me coming back for more; working with someone who is professional, knowledgeable, personable and caring. Immie guides me through our workouts in a safe, manageable way but always knows when to push me a little harder than I would push myself. I highly recommend her as a trainer.
Immie is an awesome and well-balanced professional trainer. She is a combination of tough and fun. On one hand, she takes you to the edge, to a point I have accused her that she got inspired by a book titled “Book of Torture”. On the other hand, the sessions are so fun and exciting that you keep counting days and hours for the next session to start. Immie is also patient, accountable and does not give up on you at all. Thanks Immie, because of you I am healthier, stronger and a better person.
Beyond happy I found Greg & Immie! First they will get to know you, not only what your goal is but also what are your strengths and weaknesses to make sure they adapt your training accordingly. They legitimately care about your goals and frustrations and injuries and they have a TON of knowledge on proper training! Also, I didn't find just a new training place, I found new friends! Bottom line: love the Exsurgo family! Super proud to be part of it and I am happy to say I am gonna kick ass at my next Obstacle Course Race/Spartan thanks to Immie!!!
Immie is an excellent personal trainer. She is motivating, encouraging, professional and knowledgeable. During our sessions I am pushed to finish my reps or increase the weight for more performance. Immie explains the exercises and indicates the areas that are being worked on and what the benefits are. She constantly checks that I am preforming them correctly. Each session is carefully planned to work different muscle groups and maintain total body strength. Most important, working out with Immie is fun! I would highly recommend her as a personal trainer.
Mark & Lucie
Greg, thank you for all of your hard work this summer. Your passion for Lacrosse and teaching kids is readily apparent. You did an excellent job of creating a fun, challenging and safe environment for a broad range of future Lacrosse stars. Grant made significant improvements in his game and had a lot of fun doing so. Thank you for making the Sportsplex a great place to hangout for Lacrosse crazy families like ours.
My experience with Greg began with my recurring shoulder bursitis. Sports doctors told me they could alleviate it, not fix it, with surgery. Speaking to Greg, I was told it could be addressed with personal training. Having a long-experience with personal training, along with stories of unsuccessful surgeries, I naturally opted with training. I knew it’d be slow, but within weeks, I could lift my shoulder over my head with only slight discomfort. Within a few months, it’s as if it had never ocurred. Greg’s process was very calculated and methodical, and he explained every step along the way. His knowledge of anatomy, especially how it relates to sports and training, makes him stand out from all trainers I’ve had in the past.
Greg doesn't set limitations on what I can do based on age or gender, he believes in me and encourages me to push my limits but in a progressive way that isn't going to cause undue stress or worse, injury. He is the most professional, knowledgeable, and well educated instructor I've had. In the time I've been working out with Greg, my deadlifts have progressed from about 95 lbs to being on track to hit 225 lbs by month end. Previous trainers have said that the weight I was lifting was good for a woman my age. I would strongly recommend him to anyone looking to be strong and healthy.
I have been training at Exsurgo Strong and Fit for about a year and a half now and it's great! Immie Cross usually conducts our Small Group Training classes, and she is terrific, but she is not the only excellent trainer there. I have also had the pleasure of training with Will Mabry and he is fantastic as well. Will makes sure that I am doing my exercises correctly and he is always happy to answer any questions that I have. When I mentioned that I was feeling soreness in my elbows during a particular exercise, he immediately suggested another exercise that was a perfect alternative. Will always seems upbeat, which makes training much more enjoyable, and he is a great asset to the whole Exsurgo Strong and Fit team!
NSCA-CSCS, NSCA-CPT, USAW LEVEL2, VA STATE DIRECTOR OF THE NHSSCA, TRX-GST LEVEL1, MARPO TRAINED, CSC, SPRINT 8 CERTIFIED COACH, NFHA HS LACROSSE COACH
I graduated from Harvard University Extension School with a B.L.A. in Humanities. At Exsurgo I am the Director of Sports Performance, providing high level oversight to each trainer’s program design to ensure the goals of clients are met. I bring my project management approach to programs using the “scope/time/cost” method, to create structured programs for any client with any background.
In 2015, when I was living in California, I was the Assistant Varsity Lacrosse Coach and Head Freshmen Soccer Coach at Saint Francis High School. I also coached Encore Lacrosse, an elite lacrosse organization throughout the Bay Area, headed up by Johnny Christmas from UVA/Boston Cannons.
Here in Virginia I am the State Director of the National High School Strength and Conditioning Association. I program and coach Youth Development Training sessions to help young athletes up their game. I think it’s fair to say this is where my passion lies. I also own a fitness technology company (Exsurgo Technologies) and the devices I created have become an integral part of the Athletic Performance Index we put our athletes through. My technology allows us to have real data to work with. This enables me to customize the training to best suit my clients, plus, who doesn’t like to see their hard work pay off and their numbers improve? After all, if you’re not assessing, you’re just guessing!
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