Christmas Time Is Here….

We Wish Everyone A Happy, Healthy and Warm Holiday Season! Thank You For Making 2013 One Of Our Best Years Yet. Here Is To An Even Better 2014!


Here Is Our Holiday Schedule:

Christmas Eve (December 24th)- 10am ONLY
Christmas Day (December 25th)- CLOSED
December 26th – 10am ONLY

New Years Eve (December 31st)- 10am ONLY
New Years Day (January 1st)- CLOSED

December Spotlight Junior Athlete of the month: Lucy Clifton


Lucy is an amazing athlete! She always walks into CrossFit with a smile on her face and ready to work hard. You can see it in your facial expressions when she is working out that she is determined to finish and will not give up. You are strong girl Lucy and you improved so much since you first joined and we love seeing you get so much stronger. Keep up the great work Lucy!!

1. What do you love most about CrossFit Kids?

* Its fun, we get to learn new exercises.

2. What is your favorite skill and why?

* Rope Climbs, you get to climb up and slide down.

3. What is your favorite game?

* Leafs on the pond.

4. Do you think you have improved since you first joined CrossFit Kids?

* Yes, I think I am getting stronger.

5. Tell us something unique about you:

* I can play the piano.


Coaches Input:

Aileen: Lucy, Lucy, Lucy, you girl are a firecracker! You are an exceptional athlete and I love being able to teach you! You always listen and want to learn, you preform all the movements we teach to the best of your ability with perfect form always and thats what I love to see! You work hard, you smile, and you have fun! Keep up the great work Lucy!!!:)

Lyndsy: Lucy is a super athlete and so much fun to have in class! She always tries her hardest and does so with a smile. Lucy’s hard work has paid off and it really shows in the WODS when she crushes them!!!!

Christine: It is such a pleasure to coach Lucy! she always comes to class ready to work and does it with a smile . It’s awesome to see how strong Lucy has become since her first class….she is a beast on rope climbs!!! I’m looking forward to watching Lucy continue to grow as a CrossFit Kids athlete at CFA. You rock Lucy!!!!

Erin: We love our Lucy! She is so hardworking and she LOVES learning what we coach during our kids classes. She is always smiling and kind to the other kid athletes. She can kick some major butt during out WODs (Lucy’s big brothers better watch out!). :) Keep it up Lucy- you rock at CFA Kids AND you play the piano!??! You are AMAZING!


Should I Take Supplements?


Generally speaking, if you are eating a diet consisting of real foods then you should be fulfilling your body’s nutrient requirements. But, at times, we may need to fill the gaps where are diet may be lacking.  Below you will find three (3) supplements which I find to be essential to aid in filling those gaps; many of which you all may be taking now.

Vitamin D Optimization

Getting adequate vitamin D is essential for your health.  With over 3000 binding sites for Vitamin D in every cell, we are clearly designed to spend time in the sun supplying our body with the ryas that aid in the production of vital pro-hormone.  Unfortunately, our modern lifestyles rarely allow for such regular sun exposure, especially in northern climates.  On top of this, except for fatty ocean fish, there is very little Vitamin D in any commonly consumed natural foods.

How Much Do I Need?

The best way to know how much Vitamin D you need to first determine your current blood levels of Vitamin D.  For optimization, your blood Vitamin D levels should be between 35-50 ng/mL for adults and children.  Unfortunately, most of us fall seriously short.  Children under the age of one can begin with 1000 IU, increasing 25 IU/lb of body weight until reaching the adult dosage.  Some people may need more for a period of time, but typically 4000-6000 IU/day will maintain your levels in an adequate range for normal physiological function.

Recommended Brand:  PurePharma Vitamin D3

Omega 3 Saturation

Historically, we obtained our essential fatty acids, both Omega 3 and 6, from dietary sources of wild game, seafood, and less appetizing sources like grubs and insects.  Our modern grain-fed food supply, complete with refined vegetable oils rich in omega 6, has completely altered the critical balance of omega 3:6 in our modern diet.  Supplementing your diet with pure, pharmaceutical-grade fish oils have proven the best way to re-balance this all-important ratio, while you reel in your omega 6 consumption .

How Much Do I Need?

We recommend 2-4 grams of total EPA/DHA per day.  However, if you are eating a diet filled with real foods, you may require less or even none to maintain your omega 3:6 ratio in a 1:1 balance.  We strongly recommend a liquid dose but capsules will work, as long as you don’t mind the inconvenience of choking down a big handful of capsules.

Recommended Brands:  Stronger Faster Healthier  SO3 (Liquid) or PurePharma 03 (Capsule)



We rely on our first dose of quality bacteria to happen to via the birth process.  Soon after that, we ate dirt and the many billions of organisms that came along for the ride.  The problem today is that we don’t eat dirt; we wash everything.  Additionally, we kill of many of our probiotic bacteria with poor nutrition, prescription drugs and highly stressful lifestyles.  For these reasons, it’s wise to take a probiotic supplement.

How Much Do I Need?

We recommend you begin taking a broad-spectrum probiotic, 10-30 billion CFU/day.

Recommended Brand: Prescript-Assist Broad Spectrum Probiotic


Nine Ways To Not Get Fat, Sick, & Gross Over The Holidays


The holidays are upon us once again. It seems like it only took a year to recover from last year’s health problems that were born from terrible food, plenty of alcohol, no exercise and ridiculous amounts of stress. There’s no surprise that more heart attacks occur in December and January than any other months of the year.

Take the time this season to truly enjoy your family and friends, but follow these steps so you can live to tell about it!

1. Decide you want to be healthy

The first step towards any positive change is making the decision you actually want it to happen.

2. Have a vision

Plenty of people have dreams of being healthy but, without a detailed plan, it will never come to fruition. Add a well-thought-out plan based on correct principles and now you have a vision that will inspire and motivate.

3. See your Chiropractor

Often seen as an intervention for aches and pains, chiropractic is a more significant part of the health process than you’d expect. Keeping a healthy spine and nerve system is a vital piece for staying healthy and handling the stress of the season. (*Remember the author of this blog post)

4. Schedule your holiday season

Create a schedule of your holiday season with all events, parties and even days off. See the future before it happens and plan accordingly. Be ready to adapt to any obstacles that may be in your path.

 5. Plan your meals

You are already going to be facing some “off-track” opportunities; make sure the rest of your meals fit all of the By Design principles. You can offset some of the negative effects by ensuring every other meal is built from high quality real food.

 6. Party survival basics

When you do make it to the party, focus on protein (meat, cheese, nuts) instead of crackers, breads and other treats. If you are drinking alcohol, choose red wine, potato vodka or cider.

 7. Regular movement

Be sure to continue with your regular exercise! Special tip: Always exercise on any day you may not be eating 100% By Design foods.

 8. Have fun

Enjoy yourself, don’t beat yourself up, and get right back on the wagon if you do fall off. Don’t allow one bad meal or day to become an entire month or more.

 9. Plan for next year before next year

It’s a big mistake to wait until the new year to plan your vision and action steps for success. Use December as a great time to start thinking about next year, what you want for your life, and how you plan on making it happen.



December Athlete of the Month – Brittney Reker!!

brit 2

Congratulations to our December Athlete of the Month Brittney Reker!! All your hard work has paid off! We are all so proud of you!

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 in 2010 with CrossFit Salt. I worked out with them for three months then I did CrossFit on my own for two years. I remember my first WOD was fight gone bad. It was horrible! I remember thinking CrossFit was crazy and I couldn’t handle it. I was determined to become good at it though. My first WOD at CFA was Helen and I did that with coach Bryant for my evaluation. That WOD was horrible too! But once I again I was determined to get back into shape.

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

I have improved tremendously since starting at CFA. I remember I had the hardest time doing wall balls but Coach Louis explained it to me a little different and it just clicked. My weight lifting numbers and cardio have improved a lot too. I was able to run a 10k in under an hour without ever running. It was all from what I did at CFA.  I can finally do a muscle up after three years of trying too.

What is your favorite CrossFit moment?

My favorite moment is when you have been trying to get a movement down for so long and then you finally get it. I was so excited when I was able to get some double unders consecutively and be able to do a muscle up. I have to thank Aileen for her amazing coaching skills, she helped me get my double unders.

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

My favorite part about being an athlete at CFA is getting to workout with other amazing athletes and coaches. I remember I was nervous about having to meeting new people but everyone is so friendly. CFA is like my second family.

What goals are you working on?

My goals right now are to be able to do 50 consecutive double unders. I also want to be able to do my body weight (130lbs) in the squat snatch.

What the Coaches are saying

“Brittney is a stellar athlete! She works so hard and certainly has her hard work pay off. We love having her at CFA and can’t wait to see the gains she continues to make. Keep it up Brittney! :)”  Coach Erin

“Day in and day out, Brittany always gives 100‰, and pushes others in the workout.. Seeing her strive to be her best like many others, it pushes me to try to be mine. Great job, Brittney!” Coach Luis

“Brittany has been consistent in putting in the hard work. She constantly seeks out guidance on form and technique, and always pushes herself towards a harder WOD. Her gymnastics skills are awesome to watch, as well. Pleasure to coach and work out alongside with!” Coach Josh

“Brittany is yet another example of a CFA athlete that puts her head down and gets to work regardless of what is thrown at her. It is a pleasure to coach her. I mean did anyone see her do pistols at the hopper; it was as if they pressed fast forward on her!”  Coach Walt

**UPDATE** CFA Holiday Party v2.0

Holiday Party


It still is not too late to sign up for this years holiday party!  For all those that had signed up on the clipboard with a Credit Card, unfortunately, we need for you all to either supply cash, check (made out to Bryant Harris), paypal or square (emailed to by no later than December 12th.

Raffle Items will include the following:

  • Three (3) Month Free Membership
  • Two (2) University of Maryland Men’s Basketball Tickets
  • A complimentary ninety (90) minute massage from Susan Mahoney
  • A “fit” session with Lululemon Athletica of Annapolis
  • A Tessamae’s All Natural Dressing and Marinade Gift Basket

Dinner With The Doc



Welcome to the New World of Healthcare

Did YOU know that in order for you to enjoy your greatest potential, your body has critical requirements for health?

While crisis and medical care is an absolutely crucial necessity in our world and saves countless lives every day, it does NOT create health.

Life By Design is based on the principle that:

  1. You are designed to be extra-ordinary! Your body is incredibly intelligent, and is constantly driving toward health by making adaptations in response to its environment.
  2. Your body has fundamental requirements it needs to function at it’s best.  Just like a plant has certain requirements for life such as water, sunlight, and oxygen; human beings have requirements too!  These include
    1. Nutrients/Fuel
    2. Rest
    3. Movement
    4. A Healthy Mind
    5. A clear nerve supply

Very few people actively provide their body with these critical requirements for LIFE, so is it any surprise we are so sick?

While drugs, surgery and medical care are vital in times of crisis, they are rendered useless and a waste of time if you do not provide your body with what it fundamentally needs for life.

COME JOIN DR. BRYANT ON TUESDAY, DEC. 10th @ The Greene Turtle in Annapolis (177 Jennifer Rd, Annapolis, MD 21401) from 7:30PM to 8:30PM TO FIND OUT HOW YOU CAN START LIVING A LIFE BY DESIGN.

Space is limited to 10 people.  Food will be provided. Register HERE!



Thanksgiving Holiday Schedule


Thanksgiving Holiday Schedule:

We hope everyone has a safe and happy Thanksgiving Holiday. Here is our holiday schedule for the week!

 Wednesday (Nov. 27) - ONLY  6am, 9am, 4pm and 5pm classes (NO 6pm or 7pm)

Thursday (Nov. 28) - Turkey Day- gobble, gobble! We are CLOSED but please join us for the:

7th Annual Thanksgiving Turkey Trot at Fleet Feet Annapolis

*If you plan on participating in this event, please make sure that you have signed up via the link above.  Additionally, those who are participating in the run, we will be meeting at the Starbucks at the City Dock at 845am on Thursday morning and we will be running the 5K.  Please make sure to wear your CFA Apparel, so we can continue to represent our gym in the community! *

Friday (Nov. 29) - 10am Class Only

Saturday (Nov. 30) - 10am Class Only  (NO CROSSFIT KIDS)

Sunday (Nov. 31)- 930am CFA Yoga and 11am Class

CFA Holiday Party v2.0


‘Tis the season to be jolly so let’s deck our drinks with berries and holly!

CrossFit Annapolis Holiday Party

When:  December 13, 2013 @ 7:00pm

Where:  Epping Forest Clubhouse – 354 Severn Rd, Annapolis, MD 21401

It is that time of year again and we, at CrossFit Annapolis, would like to thank you guys for helping us be the most successful CrossFit Gym in the world!  As we grow, we continue to evolve to ensure that you guys get the best possible coaching and programming available.  Additionally, we recognize the value and power of the community that has been created here.  So, we are inviting you out to mix, mingle, and celebrate the season and wrap up another amazing year at CrossFit Annapolis.

We will be having the event catered with hors d’oeuvres (gluten-free options as well) and an open bar (limited to beer and wine).  Feel free to ditch your workout clothes and look to dress to impress!  Additionally, we will have several cab services on stand-by to be utilized if things get too crazy!

Tickets for the event will be 20.00 dollars per person, BUT every ticket purchased will be entered into a raffle to WIN a 3 Month FREE CrossFit Membership.

If you could please RSVP to by December 2nd that would be greatly appreciated so we can get an adequate head count for the caterer – please include if you will be bringing your significant other/spouse. Additionally, there will be a sign in sheet available at the box if you don’t RSVP via email.

You can choose to pay via cash, square* or paypal (send to

*If you choose to use square cash, CLICK HERE for directions on how to use.

Thanksgiving Turkey Trot 5K Fun Run


Thanksgiving is rapidly approaching…and with Thanksgiving comes the gluttony of eating Turkey, Cranberry Sauce, String Bean Casserole, Macaroni and Cheese, Collard Greens….::screaching tires:: (WHAT?!?! Am I the only one who eats Collard Greens on Thanksgiving???  I digress), Candied Yams, Ham, Pumpkin Pies, and a plethora of other comfort foods.  Is it just me, or are you already feeling guilty for the amount of indulgence that is about to go down in a matter of weeks.  But wait, there is a way that you can feel guilt free about all this gluttony (Well not really, but we think we will)!  You can join your CrossFit Annapolis family and be thankful for the community that you help create and participate in the Thanksgiving Turkey Trot in Annapolis.   Please check out the link and sign up – IT’S FREE.  This will be the second year that we have participated in this event and let’s try to top our showing this year!  Once we figure out how many people are going to participate, we can probably put together a fun get together afterwards to jump off our Thanksgiving Holiday!  If you are interested in participating please leave a comment in the comments section.  Let’s show Annapolis what the CFA community is all about!  GOBBLE GOBBLE!!