Strength WOD
(1 Squat Clean + 1 Front Squat with 3 Second pause) x 5
(1 Squat Clean + 1 Front Squat) x 5
(1 Squat Clean) x 5

Build in load throughout each complex

400 M Run 
60 Wall Ball
30 Hang Cleans
400 M Run 

Fitness: 95/65
Performance: 115/75
Open: 135/95

Save the Date:
April 11th- Free Movement Screening at CFH
April 15th- Fresh Start Challenge Begins
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!

Work trip? Visiting family or friends? Vacation? Traveling can wreak havoc on your nutrition goals if you let it.  Often, we hear people complain of limited or poor food choices when traveling. We also hear individuals express the desire to not be that person;  the one customizing everything or being extra selective when ordering. It doesn’t matter who you’re with, or where you are going, traveling doesn’t have to be an excuse to let your nutrition totally slip.

On the Road

Half the week I am in outside sales, working with various doctors offices. Due to the constant traveling, I frequently bring in my own snacks and lunches. Just because I am on the road does not mean I need to make poor decisions when it comes to my nutrition.  Preparation is key. By preparing ahead of time, it can help minimize the chances of making poor choices and minimize the chances giving into temptation.

Below are my top 3 tips for staying on track while on the road:

  1. Meal prep and Pack a cooler! Panera bread, Wegmans or most gas stations have microwaves available for travelers to use. There is no reason to eat a cold lunch!
  2. ALWAYS have snacks on hand.  Even if you don’t need them, it is better to be safe than sorry. That being said, don’t feel like your NEED to eat something just because it’s packed.
  3. Share your nutrition and fitness goals with those around you –  your colleagues, travel buddies, family, etc. Some might roll their eyes and not understand, but sharing your goals helps to hold you accountable. Your results and determination by also help to inspire them to make healthier decisions.

In the Air

The other morning I found myself up at 4am and Ubering it to BWI for an early morning work trip.  At the airport, food is ALL around us, but it’s not always the food we want. Airports have a lot of pizza, candy, fast food, fried food… etc. Most have very few decent options, if any. The way to combat this is with bringing your own food.

Did you know that you can bring a cooler with frozen ice packs through TSA?  Sure, it’s one more bag to carry but we CrossFit. A small cooler is nothing compared to a loaded barbell. Just make sure not to pack any liquids and you usually good are to go! (Honesty, you can bring almost anything through TSA.  They do not always like nut butters and yogurt is often a no go but I have brought hummus in the past with no issue!)

As I passed through security and made my way to the gate, I must have passed 8 fast food restaurant stations and maybe 1 or 2 restaurants.  All of which had limited options, and some of which offered false nutritional promises.

So instead of falling into temptation, below is what I typically will pack:

  • Breakfast for while I wait at my gate.   Hard boiled egg whites, steamed broccoli and a side of fruit
  • Lunch: Chicken Breast, sweet potatoes and green beans.  
  • Hard boiled eggs (enough to have them at breakfast each day I’m away)
  • Avocados
  • Apples
  • Grapefruit
  • Carrot Sticks
  • Sliced Peppers
  • Protein Powder to make shakes
  • Protein Bars for when I’m in a bind
  • Ezekiel bread
  • Casein Protein


At the beginning of the day, do a self assessment – what do you have going on that day?  Do you know where you will be eating? Do you have any say in what you eat?

If you answered No to one or more of the above questions, you may want to consider meal prepping and planning ahead. For me, bringing breakfast and snacks helps me balance the day, especially during work trips when I know we will have buffet style lunches and dinner functions, where there will be more options available. (Pro tip for buffels: do a lap to see what your options are & then go back and make a plate!)

Just some food for thought for the next time you travel!!!
-Coach Brittany

If you want to schedule a free call with Coach Brittany to talk about your goals just schedule an appointment below!