“The 30s”
30 Box Jumps
30 Chest to Bar Pull-ups
30 Kettlebell Swings
30 Front Squats
30 Toes to Bar
30 Push Press
30 Deadlifts
30 Burpees
30 Double Unders
Fitness: 75/55
Performance: 95/65
Open: 115/75


2 Minutes at Each Station:
Air Squats
1 Arm DB Hang Clean and Press
Shuttle Runs
2 Rounds
Start your weekend off on the right foot, surrounded by awesome people!
Save the Dates:
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party!  Sign up through this link.
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge.  Find more information and sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!

Have you signed up for the New Year Nutrition Challenge?!?!   No?!?! What is holding you back? Maybe the fact that you may not know me and putting trust in a stranger can be hard, so let me take a moment to introduce myself. I am a girlfriend to an amazing man (with the best accent) and we have a badass dog weighing in at 5.5lbs. I am currently a mother to be, a CrossFitter, and corporate employee gone rogue pursuing my passion of fitness and nutrition.

I was not born a naturally gifted athlete nor did I play competitive sports. I was not blessed with the genetic make up of a six pack and struggled with body image. I remember constantly dieting and never being happy. Post college graduation I found myself severely overweight, out of shape and unhappy. CrossFit was the first step in my transformation, then in 2015 I was introduced to an online nutrition program that taught me balance. I learned how to fuel my body for performance and stopped a negative cycle of under and over eating. But above all, I learned consistency is the key to success.

A few years back, I craved more knowledge and signed up for the Precision Nutrition Certification Course. I then started a nutrition program at CrossFit Columbia COVE where I have worked with numerous CrossFitters of all levels with different goals. I have organized 3 challenges with over 100 participants. In one challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. Muscle was gained and PRs were crushed!

I now want to share my knowledge with each of you. It is my goal to work as a team to find what you can be consistent with. Take the first step in enhancing your health and sign up for the nutrition challenge or reach out and we can schedule time for a 1:1 nutrition session!!!