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.

Register: https://rotfl12.eventbrite.com

**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 www.whatsupmag.com

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 drharris@trucentered.com.




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!!!