REMINDER: CFA will be CLOSED for the ROTFL Seminar



CrossFit Annapolis would like to remind all members that on Thursday, May 8th, we will be CLOSED from 6pm – 8pm for our Mobility Seminar that we are hosting.  That means that we will NOT be having our regularly scheduled 6pm Class, 6pm Teens Class, or 7pm Class.  Feel free to visit one of our other locations, CrossFit BWI or CrossFit Syndicate, to get your WOD in on that day.  If you are still interested in signing up for the Mobility Seminar, there are still spots available.   Information is posted around the box and on our blog in a previous post.

Centurion @ CrossFit BWI


For those of you that don’t know, CrossFit BWI organized a Paleo Challenge for all 3 locations, for 6 weeks back in January/February.  During those 6 weeks,  We were blown away by the progress, and gains to both eating clean, as well as working out.

As a way to recognize all of those that participated in the challenge, we are hosting a Post Paleo Challenge party, which will include a Centurion, on Saturday April 19th.    All BWI, Syndicate and Annapolis members are invited to join us!  Here are the details:

Who: All BWI, Syndicate and Annapolis members are welcome(you can bring children but please keep in mind there were be recreational activities going on)  Please BYOB, and bring some sort of snack(post what you are bringing in the comments to avoid duplicates)

What : Centurion to celebrate the end of the Paleo Challenge.  A Centurion is a game/workout (You don’t have to wear workout clothes).  For 100 Min you will do 1 Pull-up OTM followed by a sip of a beverage of your choice.

Where : Crossfit BWI

When: April 19th starting at 3PM

Why: To Celebrate those who participated in the Paleo Challenge.

***Notice: If you choose to partake in any beverage other than water, it is your responsibility to arrange transportation, and to monitor yourself to not get out of hand.  We want this to be a fun occasion, and are very excited to see everyone there***

Rolling On The Floor Laughing – A Seriously Fun Mobility Workshop For CrossFitters


A Seriously Fun Mobility Workshop For CrossFittersyoga-tune-up

Date & Time: Thursday, May 8th from 6:00pm to 8:00pm **This will be in lieu of our regularly scheduled 6:00pm and 7:00pm class.

Location: CrossFit Annapolis – 1790 Virginia Ave Annapolis, MD 21401

Price: The price is $45 and includes 1 pair of Yoga Tune Up® Therapy Balls.


**Space Is Limited

In CrossFit®, we lift weights over our heads and squat deep. Your mobility can mean the difference between a rep and a no-rep;; it can mean the difference between frustration and personal records. Yoga Tune Up® is an anatomy-based movement practice that utilizes breathing, corrective exercise and self-myofascial release techniques to improve mobility and movement, decrease pain and stress and, ultimately, to improve your performance.

Don’t spend your whole time mobilizing in the pain cave! Mobility only improves if you work on it, so let’s make mobilizing fun. Yoga Tune Up techniques erase pain and soreness from overused muscles and bring a smile back to your face. Yoga Tune Up Therapy Balls are grippy, pliable and mold to the contours of your tension dissolving it for good. This workshop will expand your toolkit of techniques to unglue your stuck joints and unlock more potential for you and and your athletes.


Screen Shot 2014-03-28 at 9.21.14 AMKeith Wittenstein has a way of infusing humor into his detailed and intelligent teaching of anatomy and mobility techniques. Keith is a Yoga Tune Up teacher committed to having people move better and live pain free lives. He is a CrossFit trainer and a veteran member of the CrossFit Level 1 Seminar Staff. He leads CrossFit Specialty Seminars on Kettlebells, Gymnastics and Olympic Weightlifting. Prior to teaching CrossFit, Keith taught vinyasa yoga for many years throughout New York City.

This workshop is 2 hours long. The balls work best on skin and tight-fitting sportswear (e.g. spandex or compression); please avoid wearing loose, billowy clothing. 

CrossFit Post-Open Party

post open partay local

It’s been a long, exciting, rewarding, and sweaty 5 weeks during the CrossFit Games Open 2014. We’ve made our tour of gyms from Columbia, Baltimore to Annapolis and now it’s time to reward yourselves for a job well done. The end of The Open culminates at Pusser’s Caribbean Grille in Annapolis, Maryland for the party. That’s right, time to change out of our sweats and into something a little fancier. Here’s the skinny:

A. Complete 14.5 at CrossFit Syndicate 11AM-1PM

B. Get ready for an evening of fun at Pusser’s.  The party is from 7-9pm at Pusser’s Caribbean Grill in the Harborview Room. It’s going to be a great event to see everyone outside of the gym and relax with great friends (new friends) and food.  We’ll be having appetizers and drinks- cash bar if you’re feeling a little spicy.

Even if you haven’t been able to come to all of the Open workouts, this is still an awesome event to attend. We all workout and sweat together each day, it’s always good to relax a little and have some fun.

Not sure where Pusser’s is? Check the map below and we’ll see you on Saturday!


Update for Open WOD 14.4

For all those performing the Open WODs, due to limited equipment at CrossFit Syndicate, 14.4 will be performed at CrossFit BWI.  Again, 14.4 will be performed at CrossFit BWI at 11am NOT at CrossFit Syndicate.  Prepare yourself for a DOOZIE!!

It’s That Time of the Year Again…What’s Up Magazine’s Best Of Annapolis!!


Our CrossFit Annapolis community is full of inspiring people, our members and our coaches, and we want the rest of Annapolis to know just how great it is.  We need your help to get CrossFit Annapolis recognized as the “Best Of” for 2014 in What’s Up Magazine.  We have until April 30th to get in as many votes as possible.  It’s easy to vote and will only take a few minutes of your time.

Below are the voting instructions.  Please feel free to share with your friends and family so that CrossFit Annapolis can be named the “Best Of” for 2014.

Step 1:  go to

Step 2:  click on “Cast Your Vote Now” when the Best of Beauty & Fitness box appears.

Step 3:  select “Annapolis Ballot.”

Step 4:  enter “CrossFit Annapolis (CFA)” under the following categories

  • Class for Overall Workout
  • Best CrossFit
  • Best Gym
  • Best Children’s Fitness Class/Program

*Votes only count once per web browser, computers and mobile devices.

We Know How Amazing CFA is, NOW it’s time to let Annapolis know!!  Go out and VOTE today!


PS.  Feel free to vote for your Favorite Personal Trainer or Chiropractor even ;-)

Move By Design Seminar




Sunday, March 23, 2014 @ 12:00PM


CrossFit Annapolis


This seminar emphasizes step on of the Move By Design system – Be Mobile.  It is a hands on program to guide you through JOINT TO JOINT MOTION, DYNAMIC MOBILITY, FOAM ROLLING AND PRIMAL PATTERNING.  These movements, along with LIFT HEAVY, GO FAST AND MOVE SLOW, form for the foundations for optimal human movement.

**All attendees will receive the Move By Design Manual.**


Because you were designed to live an EXTRA-ORDINARY Life!


This seminar, hosted by Dr. Bryant Harris, will help you learn the principles of Move By Design.  If you are interested in attending please email Dr. Bryant Harris at




Olympic Weightlifting Class @ CrossFit BWI


CrossFit utilizes Olympic Lifting techniques in it’s programming. That said, there’s a certain breed of person who wants to specialize a little more in these lifts. Our sister facility, CrossFit BWI , offers a program for just that athlete. Learning to execute the Snatch and Clean and Jerk with optimal efficiency brings speed, power, coordination, agility, accuracy, and balance to your strength training.  Therefore, these lifts are indispensable to any CrossFitter.  Come learn from one of the best and coaches for the CrossFit Weightlifting Certification, Ryan Thompson at CrossFit BWI.  If you have an unlimited membership at CrossFit Annapolis, feel free to drop on by CrossFit BWI on Mondays and Wednesdays from 5:30pm to 7:00pm. We all look forward to witnessing your PR’s!!!


Inclement Weather Policy In Effect for Monday, March 3rd

Due to AACPS being closed tomorrow as a result of the impeding inclement weather, we will be canceling the 6am and 7am classes.  Please monitor either our website or Facebook page for additional updates for the remaining classes.

Have You Signed Up For The Open?

It’s time to get geared up and excited for the CrossFit Open – the precursor for the CrossFit Regionals and the subsequent CrossFit Games this summer. A few of you have already signed up to participate, and if you haven’t yet, you should consider it. Regardless of your skill level, experience, or fear, you should challenge yourself and sign up!

You’ve been showing up at the box, training all year and this is a great opportunity to see what you really are capable of doing.  The Open creates an environment which allows you to get your head out the way and pushes you in a way a typical WOD can never do – it could be the nerves, it could be competition atmosphere, or it could be that pre-workout that you just took.  CrossFit prides itself on it being measurable, and this is the ultimate way of measuring how you far you have come, regardless if this is your first Open or your fourth Open.

Additionally, it allows for you to put things into perspective.  You’ll gain an appreciation for all those elite athletes such as Rich Froning, Luke Espe, Ben Smith, Brad Weiss, Christy Philips, Gretchen Kittelberger, Dara Ching, and Christa Giordano are as you see their scores (and compare) and see how they climb the rankings on the CrossFit Games site week after week.   You realize that your box (CrossFit Annapolis) is part of a greater community of athletes for this creates an avenue for you to participate in a worldwide event with your friends from across the world.

Here’s how the Open is going to run at CrossFit Annapolis:

  • Starting this Thursday (February 27th at 8pm), the CrossFit Games site will release a new workout to complete . They are announced in a venue with a ton of CrossFitters in attendance to watch some of the world’s best do the workout.  This occurs for 5 weeks concluding on March 31st.
  • You will perform that workout on  every Saturday at 11am for the next 5 weeks.  Locations will vary between CrossFit Annapolis, CrossFit BWI and CrossFit Syndicate.  You will have a judge for every workout to make sure all movement standards are met.  *If you are unable to perform the workouts at this time, contact a coach to get your workouts judged prior to the Monday cutoff.
  • After you perform the workout, you will submit your score on the CrossFit Games site prior to following Monday at 8:00PM EST. Hundreds of thousands of people worldwide will be submitting their scores too.

Location and Dates of Each Open Workout:

Saturday, March 1 @ 11am: CrossFit Open Workout 14.1 – CrossFit Syndicate

Saturday, March 8 @ 11am: CrossFit Open Workout 14.2 – CrossFit BWI

Saturday, March 15 @ 11am:  CrossFit Open Workout 14.3 – CrossFit Annapolis

Saturday, March 22 @ 11am:  CrossFit Open Workout 14.4 – CrossFit Syndicate

Saturday March 29 @ 11am: CrossFit Open Workout 14.5 – CrossFit BWI

SIGN UP TODAY!!  You can thank us later…