Workouts

STRENGTH  EMOM on the min for 10 minutes 1 Power Clean + 1 Hanging Clean WOD 12 Power Cleans 12 Bar Facing Burpees 200 M Run Run 9 Power Cleans 9 Bar Facing Burpees 200 M Run 6 Power Cleans 6 Bar Facing Burpees 200 M Run 3 Power Cleans 3 Bar Facing Burpees 200 … Read more

SKILL WOD 30 seconds on 30 Seconds off for 7 minutes: HSPU  Max HSPU (progressional option: Z press with db) PU Max Push ups (progressional option: barbell push ups) WOD 15 Thrusters 15 Pull ups 30/21 Cal Row 15 Thrusters 15 Pull ups 12 Thrusters 12 Pull ups 30/21 Cal Row 12 Thrusters 12  Pull … Read more

OPEN GYM HOURS Federal Hill Open Gym 9a-12p Capacity Class @ 9:00am Harbor East Open Gym 1p-3p **Save the Date** Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here! Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info

WOD Buy in – Partner 400m Sprints (one working one resting) 100 Pull-ups 100 Sit-ups 100 KBS 100 Double Unders 100 OHS Cash out – Partner 400m Sprints Fitness: 75/55 Performance: 95/65 Open: 115/75 DRIVE Partner Wod 400 M Run with 1 med ball (Run together, pass off med ball) 20 Synchro Med Ball Cleans … Read more

This member spotlight, in my personal opinion, is WAY overdue. This past May, Maria Mojica accomplished a major feat hitting 3 BLUES on her back squat. Three blues on each side weighing 45 pounds each, which when you add in the barbell’s weight puts her 1RM at an impressive three-hundred and five pounds!  For many, … Read more

STRENGTH Take 12 Minutes to find a 10 rep max Touch and Go Power Clean (Fitness: 10 rep max Hang Clean) WOD 8 Min AMRAP Burpee Box Jumps EMOM (Starting at 0:00) 1 Clean and Jerk Fitness 135/95 Performance 185/125 Open 225/155 **Save the Date** Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on … Read more

WOD 1,000 M Row 200 M 1 Arm KB Carry (100 M L then 100 M R) 30 Push ups 30 Pistols (alternating) 750 M Row 200 M 1 Arm KB Carry 20 Push ups 20 Pistols 500 M Row 200 M 1 Arm KB Carry 10 Push ups 10 Pistols 30 minute cap Fitness: … Read more

STRENGTH  Deadlift 3/3/3/3/3/3 (Start your first set of 3 at 75% & build up to a heavy 3 rep) WOD 5 Toes to Bar 6 Hanging DB Snatch 7  Box Jumps 10 Rnds 15 Time Cap  DRIVE – CFH 6:30PM Bear Crawl Down and Back 10 1 Arm RDLs (5 each leg) 4 RNDS Rest … Read more

Strength  Front Squat 6/6 (70%-75%) 4/4 (80%-85%) 2/2 (85%+) WOD Front Squat 25-20-15-10-5 ___Doubles after each set Fitness: 95/65 (100 Singles) Performance: 135/95 (50 Doubles) Open: 165/110 (75 Doubles) DRIVE – CFH 5:30PM Sprint 250/200 M Row 6 Tempo Goblet Squats (3 down, hold 3, 3 up) rest 1 minute 5 Rounds From 15:00-25:00 12 … Read more

 Hi!  I’m Brittany!!!   I am a corporate employee gone rogue pursing my passion of fitness and nutrition. I have been CrossFitting for 8 years, coaching for 3 years, nutrition coach for the last 2 years and a mother since June to a sweet baby girl, Mia Elizabeth.  I have a wonderful boyfriend who is … Read more