Long time no see



30 Minutes for

weighted Pull-up 3RM

Weighted Dip 3Rm


10 minutes of Cindy (5 pull-ups, 10 push-ups, 15 squats)

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Back at it


Guys, I hope you all had a great weekend.  Hope you’re well rested, well hydrated and ready to get after it this week.  We’ve witness some great fitness this past week so let’s keep it up this week and continue with our greatness!!

PS.  Be on the Look out for the registration for the next powerlifting series here at CFW!!


5 Rm OHS

EMOM for 10 minutes

Even minutes do 10 Push Press (115, 75)

Odd minutes do 10  OHS (115,75)



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This Lady…


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I think that Alyssa Contreras is the epitome of a CrossFitter and athlete.  She comes to every class no matter the movement or WOD, she is definitely one of the most coachable individuals I’ve had the honor to coach and she keeps her head down and grinds very very hard until she gets what she wants out of her training.  I’ve watched Alyssa make incredible improvement here at CFW over here years and I don’t see an end in sight.  Congrats on all your hard work Alyssa, it’s definitely paying off!!!
How did you hear about CFW?By mistake. I happened to drive past a Crossfit sign one day and not knowing what it was I checked it out online and it immediately got my attention. From there I contacted my closest box (CFW) and arranged an intro class. I’ve been hooked since.

What were your 3 goals when starting CFW?

Initially it was to lose weight and get skinny. I didn’t care about getting strong or being able to knock out HSPU. That changed quickly.

I think between seeing my progress, what my body was capable of, and working out with the big dogs it pushed me to do better and set higher standards. Thats when my goals changed. I wanted to get kipping pull ups without a band. I wanted to back squat more than 130 pounds, and I wanted to do all of the WODs RX. I wanted to be a better athlete.

Have you achieved those goals?

Yes! I now have kipping, butterfly, and strict pull ups. My back squat is up to 255 pounds and I pretty much RX all of the WODs. It’s those damn muscle ups that are holding me back!

What are your goals for the future in fitness and in CrossFit?

I need to improve my lifts especially the snatch. I know once I get that form down my numbers will go up. I’d also like to compete a lot more.

Crossfit came into my life right when I needed it. Through these past couple years I’ve proven to myself that I’m capable of more than I think and I’ve gained a lot of confidence because of it. I’m so thankful for all of the coaches at CFW and all the hard work they do. Keep doing what you’re doing because it’s working. Love yas!

She has since gotten her MUSCLE UP!!
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10am:  Muscle -ups (I’ ve seen A LOT of people over the past few weeks close to getting a muscle up, I better see you here)
10 Rounds
3 Muscle-ups
8 Push press (95, 65)
20 squats


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Come hang out


We have a team workout at both 9 and 10am then we hope to crack a beer or the beverage of your choice for a while afterward.  Come get fit and hang out for a bit on a nice Saturday.

Teams of 3 follow the leader

20 Hang Power Cleans (135, 95)

20 Heavy Kettle Bell swings (70,53)

20 Toes to bar

20 Box jumps

10 burpees

3 Rounds! On the second/third wave take 20 pounds off of your barbell.

*you can’t start a station until the person you’re following starts the next.

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Going away WOD



Nick Mann’s going away WOD

6 Rounds for time


40 Double unders

12 Pistols


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Mrs Mandy Pants Bryson


As you may have heard, Amanda Bryson, longtime CFW member and friend to many of us, lost her mother, Sheila John, last week after a brave fight with cancer.

It was very important to Amanda and her family to spread awareness about radon-related lung cancer. Lung cancer caused by radon kills up to 22,000 Americans every year. Yet elevated radon levels in the home can be detected with reasonably inexpensive do-it-yourself kits (that you send off to be lab-analyzed). In fact, here’s one on Amazon for 12 bucks:

Make sure to drop Amanda a note of condolence, give her an extra hug at the gym, or better yet bring her a yummy Paleo meal. It’s been a difficult year, and while her husband, who is currently stationed overseas, was able to return home for the funeral, he has already returned to Okinowa.

If you weren’t able to send an expression of sympathy to the services for Sheila, she had requested that memorial donations be made to Trinity Lutheran Church (1100 Philadelphia Road, Joppa, MD 21085) or the Fellowship of Christian Athletes of Northern Maryland (2806 Wesleyan Drive, Churchville, MD 21028). CFW’s donation will be sent out this Monday (9/29). If you’d like to add to that, please bring your donation to the office marked “In Memory of Sheila John.”

For further information on the dangers of elevated radon, see the EPA’s Guide to Radon Reduction:



4 Rounds for time

Run to the track

15 Front Squats (135,95)

15 Pull-ups

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Nick Mann

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Coach Nick Mann. What can I say about this guy? A lot, actually. I met Nick years ago, on Free Saturday, when CFW was just getting off the ground. Most of you are probably wondering what that is. Back when I first started CFW, Saturdays were the day to come try out the gym, for free, to see if CrossFit was right for you.

CrossFit was definitely right for Nick Mann. He quickly made PRs, learned new skills, and established himself as a leader in the gym – not just on the leaderboard, but within the community. I noticed right away that Nick was always helping others. Most things came easily to him (okay, we won’t touch Handstand Push ups!) but he shared his knowledge and experience with others from the get-go. His quick progression from member to coach was natural and seamless.

Ever since that day, Nick has done nothing but grow as an athlete, a coach and a person. I can’t even name everything he’s done for CFW, but I’ll give it a try. As an athlete, he’s set the bar high, continually dominating WODs, demonstrating good form and technique, inciting a healthy, competitive atmosphere, and providing all with an example of good sportsmanship and integrity. As a coach, he’s developed unique programming, taught hundreds of hours and hundreds of people, implemented and run more special events and training programs than I can name, taken on administrative and business responsibilities, and won the respect and love of every member here, past and present.

And as a person. I don’t even know where to begin. Nick Mann is one of the best people I know. He’s genuine, strong, smart, personable and funny. He shoots straight, he’s a great leader, and he’s always got your back. He’s a true friend.

I think I speak for every person who has ever had the opportunity to be coached by Nick Mann when I say – Nick, we are happy for you in your future endeavors, and we know we’re still going to see you around, but … you will be sorely missed. You’re the coach who’s tough enough to insist on perfect OLY technique for One Rep Maxes, yet also fun enough to have Dance-Five-Seconds-and-Shave-A-Minute-Off-Your-Time WOds. You’re the coach who is so inspiring to his Strength Students, he gets his very own hash tag — #PowerliftingWithNick. You’re the coach that has the stamina to coach, administrate, run special programs and also develop cool fitness endeavors on the side (Capital Affiliate League, Babes for Barbells, etc.) You’re the coach that can make things click for an athlete struggling with Toes to Bar, yet also laugh at and attack your own weaknesses (Overhead Squats, HSPU’s anyone?) And everyone loves you for both.

In short, you’re one-of-a-kind. We love you. We’ll miss you. I know that as long as we all continue to share our passion for fitness, we’ll stay connected. We wish you the very best in your new gym!

*Everyone please note, that Friday’s WOD will be a “Nick” WOD, containing his favorite moves. This Saturday, 27 September, is Coach Nick’s last day at CFW. He will be coaching the 9am and 10am and immediately following there will be food and drink to share. Come on out, work hard, dance a little bit, then say cheers to one of the best!


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5 Sets of 5 to set a new 5RM

Coach led core



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Form and Intensity


The question was asked this morning at what point to you know that you are at an intensity that is sustainable?  Well, you’re not going to really know for a fact but, what you can do is regulate your own intensity.  If you’re red lining and your form is going to crap but you’re moving incredibly fast then your intensity is too high.  Number one, you’re going to burn out quickly and secondly, and most importantly, your form is diminishing.  So, you’re going to have to recognize when you are going to burn out.  The coach is going to need to recognize when your form is diminishing and be able to regulate and correct that while keeping your intensity high.  So, I need both.  Form and intensity go hand in hand.  both need to be at a level in which you can maintain without reaching the point of diminishing returns.


AMRAP in 3

21, 15 and 9

OHS (75,55)

KB (53,35)

SDHP (75,35)

rest 2 min

AMRAP in 6

21, 15 and 9

OHS (75,55)

KB (53,35)

SDHP (75,35)

rest 2 min

AMRAP in 9

21, 15 and 9

OHS (75,55)

KB (53,35)

SDHP (75,35)

*get as far as you can in the time given.

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Time and Intensity


As the time in the AMRAPs change the intensity may too.  Obviously there is a longer time frame to keep intensity at a peek in the first one so, you’re going to need to plan on about 85% intensity to hold that over 9 minutes with that weight.  As the time goes down however, so does the weight.  With this, I would expect to be able to up my intensity.  At the last 5 minutes, although tired, the intensity will be at a high as it’s only 5 minutes and it’s the lowest weight.  Summary; regulate your intensity to match time domains and weight prescribed.


AMRAP in 9

5 Power Cleans (135, 95)

10 Box Jumps

rest 2 minutes

AMRAP in 7

5 Power Cleans (155, 115)

10 box Jumps

Rest 2 minutes

AMRAP in 5

5 Power cleans (185, 135)

10 box jumps


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Sunday Skills


Should you come to the skills sessions on Sunday?  YES.  The Sunday 10 am classes are great for new and advanced athletes, everyone can become better with dedicated practice on difficult skill based movements.  These skill sessions are typically low intensity with lots of coaching and are a great time for you to learn the basics and ask questions.  We hope to see you all on Sundays!

Today: 09/21/14

10 am: Skill – Double Unders (learn them and avoid 500 singles…)

11 am: 3 rounds

Run 400 m

21 Pull Ups

12 Hang Squat Snatch (95/65)

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