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!!!


March Athlete of the Month – JJ Ferreira!

Congrats JJ! Keep up all the awesome work!!
1) How did you first get involved with CrossFit?  Take us back to your first WOD – how did that feel?  What did you think?
            I first got involved in CrossFit when Laura Chiriaco successfully convinced me to do an intro with Bryant.  I had been living with Laura and Natalie for over 4 months, thinking they were CRAZY to be getting up at 5:30 to go to a 6am workout.  I finally was convinced to give it a shot, and went into my first intro.  This is the workout that I remember the most.  Bryant took me through a bunch of movements and what felt like 10,000 KB swings… After feeling dead from this alone, he had me do Helen for my workout.  I remember hating the KB swings and being SO winded from that workout.  It was one of the hardest workouts that I had done since college, and it made me feel alive again.  I loved feeling exhausted and like I had worked so hard to finish.  I was hooked immediately!
2) What changes have you seen in your body, health, and overall fitness since starting at CFA?
            Since starting at CFA, I have seen drastic changes in myself.  As a college gymnast, I thought that I was in the best shape that I could have ever been in.  I was completely wrong.  Since beginning at CFA, I can honestly say that I am in the BEST shape of my life.  I feel healthier, stronger, and more confident than I ever had in my whole life.  I’ve lost weight and I can physically see the muscle gains.  Again, I have to thank my amazing girlfriend Laura for getting me to join CrossFit and for pushing me inside and outside of the gym with completing WODs, the Whole30, and eating Paleo.  Without her push, I would not be at CFA and I would be unmotivated and uninterested in changing my lifestyle.
3) What is your favorite CrossFit moment?
            My favorite CrossFit moment was actually the first week of the open, and completing 14.1 with my CFA family all around me.  It was a blast getting to feel like I was competing again. I loved every second of the workout and I especially enjoyed being able to watch my fellow CFA athletes being so successful!
4) What do you most enjoy about being an athlete at CFA?
            I most enjoy the camaraderie within the CFA athletes.  The whole gym is amazing.  All of the coaches are motivating and all of the athletes support one another.  It feels like being a part of a team again.  Especially with my 6am crew.  It’s hard to have fun and enjoy working out at 6 in the morning, but NOT with this group!  Shoutout to Scott Obici and Curt Clifton for taking me under their wings when I first started.  They wouldn’t let me move on without pushing myself to my limits and adding just a little bit more weight.  Thanks guys!
5) What goals are you working on?
            I’m currently working on getting consistent with stringing butterfly pull-ups during a WOD, and I’m always working on increasing my PRs.  My weakest lifts are squats and deadlifts, and I am determined to continue increasing strength!
What the Coaches are saying:
“JJ is consistently hardworking, always maintains great form and his gymnastics skills make me blush.” Coach Gabe
“JJ has an intrinsic drive to get better everyday. He can perform every test CrossFit can throw at you and he continues to be coachable and kick each WOD in the teeth with flawless technique. It is a pleasure to witness
one of CFA best athlete’s work his ass off every day and still focus on perfecting his technique like it’s his first day of CrossFit.” Coach Dan Dupras
“JJ is always a joy to have in class.  His hard work and constant enthusiasm always make it fun to coach him.  Keep up the great work JJ!” Coach Shannon

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…

“Getting Real In The Kitchen” with Gina Rieg – Paleo Cooking Seminar at CrossFit Syndicate




On Sunday, March 9th, CrossFit Syndicate is  hosting a Paleo Cooking Seminar called “Getting Real in the Kitchen” by Gina Rieg

The goal of this seminar is to provide a detailed look at mixing and matching meats, veggies and seasonings and creating amazing tasting paleo dishes in minimal time!


  • How do I transition myself and my family to healthier, homemade, nutrient-dense REAL foods?
  • How do I get out of this cooking rut?
  • What are some TRULY healthy staple meals that I can count on?
  • WHAT DOES a completely REAL food dinner look like?

In this class:

  • Receive REAL food guidance providing you with tools to use in your own kitchen and life!
  • View live demos with REAL TIME cooking instruction.
  • Enjoy a good sized sample of the prepared meal.
  • Build your REAL food relationships. Be motivated & empowered!

Do NOT wait to sign up, we are capping the seminar at 50 people and spots will go fast!

WHEN: SUNDAY, MARCH 9th from 2pm – 4pm

 COST : $48 per person





Me 9 2012 medium size 0 128x300 Getting Real in the Kitchen With Gina Rieg   Paleo Cooking Seminar at CFS!

About Gina Rieg
Gina is a Health Coach certification from the Institute for Integrative Nutrition with SUNY college.  Additionally, she is certified as a  Holistic Health Professional through the American Association of Drugless Practicioners. Serving as  a Chapter Leader for the Weston A. Price Foundation and the Mid-Atlantic Health Coach Association.  I also hold a Bachelor of Arts Degree in Psychology from the University of Maryland College Park.






CFA Kids Spotlight Junior Athlete of the Month: Hal Olsen

Congratulations to Hal Olson for being our February Junior Spotlight Athlete!


Hal, Hal, Hal- the moment you started CrossFit kids you were so happy, you were always ready to workout, and you couldn’t wait for the game at the end. :) You have improved so much as an individual and as an athlete. You work SO hard to do all of the movements with perfect form. We love how hard you push during a workout and how much fun you have during the game. We are so happy to be able to work with you and help you become stronger and faster every week. Keep up the GREAT work, Hal- and CONGRATS, again, on the forward roll PR!

More about Hal:

1. What do you love most about CrossFit Kids?

*I like to play the games, workout, and make friends.

2. What is your favorite skill and why?

*Push ups, because they are really fun!

3. What is your favorite game?


4.Do you think you have improved since you first started?

*Yes, I have gotten stronger and I listen.

5. What is something unique about you?

*I like playing dominoes.


From the coaches:

Coach Aileen: MY MAN HAL!!! You my friend are an amazing person! I remember when I first met you, you were shy at first but then when you got to know me boy did you explode with energy and happiness! I loved it!! Hal you have become such an amazing athlete, you come in every saturday with a smile on your face and so much energy! Your form on every movement we do has improved SOOOO much! I am very proud of you and so happy to be your coach! Keep it up buddy:)

Coach Christine: Hal- what an amazing journey you’ve had since starting Crossfit kids! It’s been a joy watching you grow and become stronger each class!! I love your enthusiasm during class, especially during the games!! And your push ups ROCK!! I see why you love them so much . You are awesome Hal!!! Keep up the great work!!

Coach Erin: Hal- you are so deserving to be our February Junior Spotlight Athlete. We are so proud of you for working so hard and for the zest for life we see in you each Saturday. Thank you for being positive, fun loving, and for being so dedicated to improve every day. Don’t ever forget to be proud of who you are and ALWAYS, ALWAYS work hard and do your best. :)

Coach Lyndsy: Hal!! You have made so much progress from when you first started. It has been wonderful to see you grow into an amazing athlete! You come into each WOD with a huge smile on your face ready to take on whatever is in store for you. Keep up the great work!!!


No 9am Fri class today!

There will be NO 9am class this morning (Fri, Feb. 14). All classes will resume this afternoon. See you later today at 4pm or 5pm!