Memorial Day Weekend Schedule


Summer is upon us! And you know what that means,  BBQs, lemonade, sun-filled days, and Memorial Day Weekend!  Below is the class schedule for the upcoming holiday weekend.

Friday May 23rd – 6:00 am, 9:00 am, and 5:00 pm classes only

Saturday May 24th- CrossFit Kids 9:15 and 10:00 class only

Sunday May 25th- 9:30 Yoga only

Monday May 26th – Community “Murph” starting at 9 am. Sign up for your heat time here.

Don’t forget to make it out to the Patriot Center at George Mason University this weekend and support our Team at Regionals!!

May Athlete of the Month – Dave Casinelli!


Congrats our May Athlete of the month! Great job Dave! We are so happy to have you part of our community!

How did you first get involved with Crossfit? Take us back to your first WOD- how did that feel? What did you think?
My wonderful wife Brittany found CFA. She joined to sell  me on the idea, I thank her weekly for this introduction. My foundations was a solo with Ryan and I recall the firs class ending with a precautionary sprint to the parking lot. A bit intense I thought.
What changes have you seen in your body, health and overall fitness since starting at CFA?
I say that is changed my life and it truly did. I waw weighing close to 300, now I am under 250.  I have plenty of energy to keep up with my kids.
What is your favorite CrossFit moment?
Last year I participated in a Strong Man at BWI. This was a tremendous experience which opened my eyes.
What do you enjoy most about being an athlete at CFA?
The challenge and the team atmosphere. I enjoy competing each day with myself and others. The challenge and support is a great combination. The coaches are superb and each one brings a different strength.  They truly seem interested in my success.  The whole experience has truly been wonderful.
What goals are you working on?
Working on getting my Snatch to 200 and full clean to 250.!
What the Coaches are saying:
“I love it when Dave is in class. He always come in and puts a smile on my face. He work sooo hard, and never back down from anything. He always give 100% (especially when the workout consists of cleans or heavy weight)! I love that even when theres a workout with running or double unders he still comes and kills it on that assult bike!! Dave, uou should be proud of all that you’ve done! ”  Coach Aileen
“Dave has been a wonderful addition to the our community the past few years.  He has taken the various life lessons learned through CrossFit and really applied them to all walk of his life.  It has been so wonderful to seem him develop and grow.  Dave always bring enthusiasm and joy to a class, even when its a 5k run ;-)  Congrats Dave, this is very well deserved!” Coach Shannon
“A little known story about Dave…Before coming to CFA Dave (a small townguy from Joliet, Illinois) harbored dreams of being in the CF games. Though he had not the means & physical stature to perform at the pro level. Initially Dave was unable to graduate through foundations and receive admission to CFA. Dave then took a job at a local saw mill but
after a tragic accident of a friend he decided to follow his dream to be the best at exercising in the South Bend Region. After sponsorship from a local priest and after picking up janitorial duties after hours he was then able to train at CFA. After 2+ yrs of trying Dave finally received an invitation to compete in the Open and led his team in the final moments of 14.5 where he picked up a fumbled wall ball shot and delivered a clutch CF Open performance. During the cheers of Dave, Dave, Dave, Dave! He was
carried out of the box on the shoulders of his fellow athletes; something that has never been done before or since! ” Coach Walt

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.

Endurance Class Is Back!


Flowers blooming, sun shining, spring races filling up.  You know what that means… Endurance class is back!  Starting Monday May 5th, we will be holding Endurance classes on Monday and Wednesday evenings.  This class is open to anyone interested in learning how to become more efficient in those 15+ minute WODs.*  Come learn tricks to make running easier, rowing faster, and overall just crush WODs like Helen.  This class is for athletes of all skill levels.  Whether you just ran your first full mile or completed your tenth triathlon, this class is for you!!!  We will be working on all areas of endurance, not just running.  Interval training sessions, rowing technique and conditioning, this class has it all!!!  So come on out and enjoy the spring weather, while becoming an endurance guru!!!  Contact Coach Shannon with any questions at

Class Times will be: Mondays 5:00-6:00 pm (subject to change as summer progresses) and Wednesdays 5:30-6:30 pm

*CFA Endurance does require an unlimited membership plan*


Easter Weekend Schedule

Meet Brody Monster.

Easter weekend is coming up! Just a quick reminder about our holiday weekend schedule! Happy Spring everyone!

Saturday April 19th : 8 Am WOD, 8 AM strength, 9:15 CrossFit Kids, 10:00 am WOD

Sunday Aril 20th: 9:30 Yoga, NO 11 am WOD

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***

This Weekend!


Just a reminder that we will NOT be holding our CFA Kids Class OR Strength Class tomorrow (Saturday, April 12). All our other classes are on as scheduled.

It’s a busy weekend for CFA athletes! Good luck to our athletes competing in the USA Powerlifting competition at Crossfit Diesel and our athletes competing in the Mid-Atlantic Affiliate Challenge. Both competitions are being held in Columbia for those that want to come out and cheer. Enjoy the beautiful weather and have a happy weekend!


April Athlete of the Month – Sarah Olson!


Congrats to this month’s athlete of the month, Sarah Olson! All your amazing hard work as paid off!

How did you first get involved with Crossfit? Take us back to your first WOD- how did that feel? What did you think?

My husband kept encouraging me to try crossfit after Lily (our 3rd) was born.  I finally went online and signed up for the free 1 hour intro with Walt.  I felt a bit intimidated at first and was probably sore for a week after that first WOD.  I honestly don’t even remember what it was!!  I do remember that I wanted to come back.

What changes have you seen in your body, health and overall fitness since starting at CFA?

I feel strong.  I’ve been “fit” and “in shape” before but it is different.  I can throw my 6 year old over my shoulder if I need to and not hurt my back :)

What is your favorite CrossFit moment?

This is a tough one, there are several.  I recently let my “friends” convince me to sign up for the open.  That was an amazing experience (first ever toes to bar and chest to bar pull ups).  I had NO business doing 50 toes to bar, but I did.  I realized there were some things I can do that I didn’t realize I was strong enough to try.  Those were some pretty exhausting work outs.  My other favorite CrossFit moment(s) are watching my kids at CrossFit kids.  The coaches that work with the little people are truly an amazing group of women.  My son was afraid to do most of the activities when he first started coming, and frankly, some of them are very hard for him to do.  Now, he looks forward to going to CrossFit and both of my kids are pretty mad at Mom and Dad if we can’t go or forget to go on Saturdays. In general, every accomplishment or “first” is celebrated, whether with a video posted or a quiet “Great job” from other athletes and coaches.

What do you enjoy most about being an athlete at CFA?

I enjoy the camaraderie at CFA. I didn’t join to make friends, but I have met many awesome people that I do consider friends.  There is always someone to push me a little harder, even on those days I don’t want to push myself.  Everyone supports one another.   I love the fact that on any average day at 6 am, there are people from their early 20′s to late 60′s working out together and supporting everyones efforts and successes.  I also enjoy the coaches at CFA, although in general the coaching is consistent between them, they all bring such a unique set of qualities to the box in both talent and personality.

What goals are you working on?

  My goal in general is to complete the Rx workout.  After completing the open workouts, I need to sit down and come up with something more specific?  Maybe a muscle up someday??? :)  

What the Coaches are saying:

“Intensity, Reflection, Awareness. Those are a few of the traits i admire about Sarah. She brings intensity with each movement and a will to complete each workout, no matter if it’s her perfect double under’s or each opportunity to improve toes-to-bar. Sarah has been a constant pillar at 6am. We all wish her and her family great success and happiness in their move this summer. As an athlete, she is constantly reflecting on her  performance, what she felt great about, what she will focus on next time and truly aware of seeking perfect form to the best of her ability. It has  been a pleasure to coach Sarah. You are a Great Athlete, Great Mom and a Great Person.” Coach Dan Dupras

“Sarah has exemplified the precept that function follows form; dedicated technique work and strict adherence to making each rep look the same as the previous one has yielded her PR after PR.” Coach Gabe

“Sarah is a wonder athlete and person. She is always striving to be just a tad bit better each day.  She goes outside her comfort zone and tries things that scare her.  Her growth in CrossFit has been remarkable. Great job Sarah, keep up the awesome work!”

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!