Blackbird CrossFit

Athlete of the Month: John Leach’s Decade of Dedication

Fri, 01 May 2026 12:00:06 GMT

Sour Patch Kids and Semi-finals - Meet John

Our May Athlete of the Month is none other than John Leach! John has been a fixture at Blackbird for the last decade - proving that longevity and intensity can be achieved with the right formula of consistency, nutrition, and body awareness. As many of us were, John was introduced to CrossFit by a coworker, and the rest is history. Most recently, John’s drive and dedication has landed him in the 2026 CrossFit Games Semi-Finals after finishing in the top 200 competitors worldwide in his division during Quarterfinals.

When John started CrossFit in 2016, he was looking for a way to engage his daughters in a healthy lifestyle and quickly developed into a passion for functional movement, a love for the intensity, and the joy of finding his people. Nowadays, John uses his hour in the gym to center himself from life’s stresses, push himself through long workouts, and working out with and competing together outside of Blackbird with his fiancee Michele, another resident Blackbird powerhouse.

By smartly managing aches and pains, dialing in his nutrition, and balancing strength, speed, and intensity, John truly exemplifies what it means to be a well-rounded, intelligent athlete. You can catch John in the evenings, popping some Sour Patch Kids and giving it his all. Congratulations John! You raise the bar at Blackbird, and we love having you a part of our community.

MEET JOHN...

Tell us about yourself!

Hi, I’m John Leach, 50 years old. I joined Blackbird in February 2016. I’m engaged to Michele Fetter and have three daughters—Jayden (21), Madi (19), and Sydney (Michele's) who’s 16. I was born and raised in Maryland, originally in PG County before moving to Sykesville in 2009. I graduated from the University of Maryland with a degree in Finance. I’m currently the President/Partner of HBW Construction in Rockville, MD.

What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

I had a co-worker who did CrossFit and I had watched the CrossFit Games, so I knew a little about it. One day I drove past the sign and noticed CrossFit Kids. Wanting to get my girls into deliberate exercise, I decided to stop in and see what it was all about. After realizing that CrossFit was not just for Games-level athletes, I signed up both my daughters, then 11 and 9, and myself. After a few months I canceled my membership with Athens (I was still going there on the weekends) and was hooked on CrossFit.

What have you learned about movement, fitness, and yourself since joining Blackbird?

You can't outwork a bad diet, and a good diet can dramatically improve your performance. And take rest days! I've learned that after 3-4 days in the gym, my body needs a break.

What is your proudest moment in the gym?

I'm not sure I can pinpoint an exact moment. Maybe now, being AOTM? Making Semi-finals this year? There are so many things I've been proud of over the years. But truthfully, I hope that moment hasn't happened yet.

What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?

My favorite WODs are the long, chipper style. The ones that not only test your conditioning but make you question your sanity for why we choose to do this to ourselves. My least favorite, the Bike. What I absolutely dread is the Bike and Box Jumps in the same WOD.

What do you enjoy most about Blackbird or CrossFit in general?

The constantly varied workouts and the challenge they bring are what keep me coming back. But what really makes the difference is the coaches and the people—the support, energy, and community are second to none.

What impact has CrossFit had on you inside and outside of the gym?

It definitely has me in the best shape of my life, but the biggest impact has been what it does for me mentally. It gives me an hour each day to step away from the stresses of life and clear my head.

What are your CrossFit or fitness goals? How close are you to reaching them?

Be consistent and try to defy age as long as possible. And one day learn to do handstand walks. It's the only CF skill I have not been able to do.

When you are not in the gym what is your favorite thing to do?

Without a doubt, traveling. If that’s not in the cards, I enjoy hunting, hiking, relaxing by the pool or firepit with friends, or just grabbing a drink at 1623.

What is one fun thing about you that we may not know yet?

My daughter Madi and I travel to different cities to watch the Capitals. 7 cities down, 24 to go. And yes, we saw Ovi break the goals record in NY.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Just give it a try for a few months. Everyone starts somewhere. Focus on consistency, listen to your coaches, and don’t compare yourself to others. The results will come if you show up consistently.

What was your experience like working with a Blackbird Nutrition Coach?

I did 3 months of coaching back in 2020. It taught me how to meal prep and track macros. It's amazing how much dialing in your nutrition can not only help you lose weight but also improve your performance.

What is your favorite workout fuel? What’s your favorite indulgence?

Sour Patch Kids! I eat a few before every workout. Favorite indulgence(s) - Bourbon, craft beer, ice cream, Pizza, cake.........

Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience?

Yes, shoulder surgery in 2022 as well as many other aches and pains over the years. I still enjoy pushing myself to my limits but understand now that you don't need to do it every day. Scale when you need to scale. Whether it's the movement, weight, or you just don't feel great that day, there is nothing wrong with scaling a workout.

Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud!

If I had to pick one, I’d say making the podium at Vector with Michele—we finished 3rd. It was my first competition outside of Blackbird.

Blackbird has been a huge part of my life for 10+ years. It’s helped carry me through some of the toughest chapters of my life, while also bringing the best person into it. I’m incredibly grateful to be a part of it and looking forward to what's to come in the next 10 years.

Training for Life: How Jami Karper Found Strength, Balance, and Longevity

Wed, 01 Apr 2026 12:00:01 GMT

April AThlete of the month: Jami Karper

Our April Athlete of the Month - Jami Karper - brings a lot of tenacity, determination, and a phenomenal sense of humor to the gym with her every day! When Jami joined Blackbird, she was looking to convert some unintentional weight loss into the start of habitual progress, and boy has she delivered! Coaching Jami is a joy - she consistently pushes herself while also making smart choices, and takes care of herself outside of the gym too. You can often find her doing supplemental mobility and PT exercises to keep her body moving with comfort and ease. After taking a few swings at finding a routine that fits her lifestyle, Jami now trains for longevity and the sense of connection and control with her body.

Jami is one of our 6:30 am regulars, despite a busy schedule at her job and raising two teenage sons with active extracurricular calendars. But when she happens to hit snooze a few too many times, you can find her at evening classes as well! Family, and community, are both important to Jami. That's just as apparent when she helps promote local fundraisers for our schools as it is when you’re near her for a lift and she offers you the camaraderie of sharing a rack and her support.

Kind, witty, and perhaps a future Blackbird pottery clinic teacher, Jami is one of a kind.We are so happy that Jami decided to give Blackbird a shot - despite knowing Coach Chris from the neighborhood beforehand - and are so proud of how she has managed to create healthy, sustainable habits that will continue paying dividends for her in the future.

Read More About Jami Below!

Tell us about yourself:

My name is Jami (no e). I was born and raised in Western Maryland before going to UMCP. I have been married for 20 years (in October) and have two teenage boys, a velcro dog, and a lot of family in my life.

What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

I had some health issues that caused significant weight loss. I thought I wanted a way to maintain a lower weight but I quickly realized that I really wanted to feel in control of my body.

What have you learned about movement, fitness, and yourself since joining Blackbird?

Consistency is the most important thing for me. I failed many times to create a fitness habit. I learned that I just had to show up, follow direction, and trust the process.

What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?

I can never pick favorites but I will take lifting over cardio any day. I do not look forward to running or pushups, but if there are snatches I might sleep through my alarm.

What do you enjoy most about Blackbird or CrossFit in general?

I appreciate how supportive and accepting the Blackbird community is.

What are your CrossFit or fitness goals? How close are you to reaching them?

My goal everyday is to show up for myself, try my best, and listen to my body. I am working on a lot of different things at the moment.

When you are not in the gym what is your favorite thing to do?

Board/card/tabletop games with my family and friends.

What is one fun thing about you that we may not know yet?

I've taken up pottery as a hobby fairly recently. My husband and I got into it together and things snowballed into a garage studio pretty quickly.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Don't be afraid of failing. Failing is a sign that you are pushing yourself, so if you don't fail occasionally, you should work harder.

What is your favorite workout fuel? What’s your favorite indulgence?

I can't eat before working out, but I like mixing chocolate protein powder with cold brew and oat milk after a morning workout. I have no self control when it comes to ice cream and donuts.

Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience?

A box tried to take out my tibia and my rotator cuff was tweaked. In both cases, I kept showing up and scaling workouts. The shin just needed time (so much time!) but the mental impact was larger. I took a break from box jumps and then slowly worked my way back up. For the rotator cuff, I did my PT and then keep doing it. I still run through a few accessory exercises at least once a week just to remind those little slacker muscles to pay attention.

From PhD to PRs: Kyle Nagy’s Full-Time Dad Era

Sun, 01 Mar 2026 13:00:07 GMT

Meet Kyle NaGY - March Athlete of the month

Kyle Nagy will joke that his PhD in Mechanical Engineering has been “absolutely no use” in his current role, but if you ask him, being a full-time stay-at-home dad to three kids requires plenty of problem-solving. At 43, Kyle spends his days holding down the fort while his wife Regina works an intense schedule as an OB/GYN. About a year and a half ago, when he transitioned into dad-duty full time, he realized two things: he wanted to improve his fitness, and he needed something to do outside his home to keep his sanity. As it turns out, walking into Blackbird was exactly what he needed.

Since then, Kyle has made incredible progress! He has lost more than 40 pounds and completely shifted how he thinks about health. What started as a weight-loss goal has evolved into a new mission: building strength, adding muscle, and passing on the importance of making incremental changes that make a big impact to his children. Along the way, he’s learned that what happens outside the gym matters just as much as what happens during a workout. One week in particular stands out to him, when several things he’d been working on clicked at once - and those moments reminded him that progress shows up when you stick with it.

These days, Kyle loves rope climbs (even if he says he’s “not very good at them yet”), along with deadlifts, back squats, and any workout that involves running. Snatches? Not so much. Rings and double-unders? Still in the courting phase. After tweaking his shoulder during Murph last summer, he’s become more intentional about listening to his body and training for the long haul. Outside the gym, he dreams of tropical getaways, squeezes in the occasional gaming session, and treasures family game nights. His advice to anyone new to CrossFit is simple, but wise: don’t compare yourself to anyone else, and focus on your own steady progress. For Kyle, it’s not about getting to hit the RX button every day - it’s about getting a little stronger and setting a healthy example his kids can grow up watching. We love having such a kind and funny family man as a part of our community!

Read More About Kyle...

Tell us about yourself:

My name is Kyle Nagy. I’m 43, and I have a PhD in Mechanical Engineering, which has been of absolutely no use in my current role as a full-time stay-at-home dad to our 10-year-old son, our 9-year-old daughter, and our 3-year-old youngest daughter. My wife, Regina, is an OB/GYN with an insane work schedule.

What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

I started at Blackbird about 1.5 years ago because 1) I was unhappy with my level of fitness and 2), as I was transitioning to being a full-time dad, I needed something outside of the house and family in order to keep my sanity!

I’ve since lost over 40 lbs., and I’ve become much more aware of and careful about my diet. My goals have now changed from losing weight to bulking and gaining muscle mass and strength, while limiting fat gain.

What have you learned about movement, fitness, and yourself since joining Blackbird?

The most important factor when it comes to fitness is diet, and the next important is sleep. You can work as hard as you like in the gym, and while you might gain in strength, your overall fitness goals will be much harder if not impossible to meet.

What is your proudest moment in the gym?

I had a week where things kind of clicked all at once. I kicked up into a handstand against the wall for the 1st time in my life, climbed a rope about halfway to the top, which I had never even attempted before, and did my first strict pull up.

What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?

I love climbing rope, even though I’m not very good at it yet. I also enjoy deadlifts and back squats, and any workouts with running.

Snatches are very challenging. I usually do level 2 workouts, but if I see snatches are involved, I know I’m lifting at least 20 lbs. less. I hate anything having to do with rings, and double-unders are a struggle.

What do you enjoy most about Blackbird or CrossFit in general?

I’ve been to a number of different CrossFit gyms throughout my life in various parts of the country, and what always stands out to me is the quality of the coaching, and the overall positivity of the members. I will also say that we at Blackbird are pretty spoiled with our facilities. More often than not, a CrossFit box is an old, converted car garage, where you’re freezing in winter, baking in summer, and finding free workout space among the equipment and other members can be challenging. We have a nice HVAC system, that insane fan, high ceilings, and tons of marked and ordered space!

What impact has CrossFit had on you inside and outside of the gym?

My overall mood is much better, I have more energy and feel great, and I get some nice compliments on my appearance!

What are your CrossFit or fitness goals? How close are you to reaching them?

I would love to be able to do Rx workouts, but that seems pretty remote at this point. More immediate goals are gaining overall strength, plus I’ve been doing supplemental body-building exercises post-WODs.

When you are not in the gym what is your favorite thing to do?

I love to travel anywhere tropical. Puerto Rico and Hawaii are my happy places! Once or twice a week, I’ll find a free hour to turn on my Playstation. My wife has an insane work schedule, so I’m usually by myself with the kids, but some weekends when she’s home we’ll do Family Game Nights, and those are fun and special.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Be realistic and don’t compare yourself to others! It might be tempting to compare yourself with people on Wodify, but the reality is that there are people who enter with many different histories and varying levels of fitness, from lifelong athletes to people, like me, who enter later in life, looking to overhaul their fitness. While I’m in awe of what people in the gym are capable of, I’m also aware that I likely won’t be able to reach certain levels of strength and athleticism. And that’s OK, I’m here to have fun, do my best, gain and maintain a healthy lifestyle, and pass that onto my kids. I choose to focus on my performance for each workout, and to make consistent, incremental changes.

What is your favorite workout fuel? What’s your favorite indulgence?

For daily workouts, I make a concoction of Kaged Pre-workout, BCAA, and creatine powders, and I'll eat a small box of raisins. My favorite indulgence is candy! Holidays, from Halloween to Christmas, are torture for me!

Have you rehabbed an injury? If so, what takeaways or insight into training for longevity has that taught you? Has your long term approach to your training changed as a result of your experience?

I did the Murph last summer, and aggravated some chronic issues with one of the ligaments in my right shoulder rotator cuff. It is very slowly improving, and I’m very careful with it, especially when workouts involve pushing, such as bench presses.

The takeaway is to listen to your body! Leading up to the Murph, I would sometimes feel tenderness, but chose to ignore it, which was not smart when doing 200 pushups and fatigue sets in and form goes to crap.

Now, while I push myself each workout, I won’t risk aggravating something if it doesn’t feel right.

Taylor Reider: The Power of Quiet Consistency: Athlete of the Month

Sun, 01 Feb 2026 13:00:02 GMT

Taylor Reider - AOTM FEbruary 2026

Taylor is the kind of athlete who embodies what it means to just show up … and then keep showing up, even when things feel hard. Since joining Blackbird in 2023, Taylor has brought a steady, positive presence to our community, consistently putting in the work and trusting the process. With her quiet humor and consistent effort, Taylor’s growth has been a reminder that progress doesn’t have to be loud to be powerful.

One of the most impressive things about Taylor is her mindset. She approaches challenging movements with patience and grit, knowing that what feels difficult today won’t feel the same tomorrow. That perspective has led to some big wins, including conquering the fear of kicking up into a handstand on the wall and making huge strides in lifts in the ever exciting snatch. While daunting to some, Taylor loves to see a workout with mixed movements pop up on Wodify, and is always willing to scale, learn, and improve, which makes her a smart athlete with lots of longevity. As Coach Justin Metzger said, “We love Taylor because she works hard, tries new movements, challenges herself, and most importantly … makes great choices!”

Beyond the physical gains, Taylor truly shines as a member of the Blackbird community. She’s encouraging, appreciative, and genuinely grateful for the people around her, both coaches and athletes alike. She’s a staple of our evening classes, and a reliable member of Committed Club month after month. Her pride in putting in the work each day perfectly captures the spirit of CrossFit. We’re thrilled to recognize Taylor as Athlete of the Month and celebrate the strength, consistency, and heart she brings to the gym every single day.

Meet Taylor...

Tell us about yourself (name, age, education, family, work, etc.)

Hi, I'm Taylor! I'm a 32 year old Pet Relocation Agent and I live in Winfield with my boyfriend, Kevin, and our 2 cats, Punk & Dobbins.

What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

I joined Blackbird with my sister, Katie, in 2023. She took the first steps and feeling that it was now or never, I hesitantly took the leap with her and I'm so glad I did. What started as telling myself to ""just show up"" has easily become the best part of my day.

What have you learned about movement, fitness, and yourself since joining Blackbird?

Since joining Blackbird, I've learned that I am capable of so much. Movements that are hard today, won't be as hard tomorrow and that's a mindset that I try to keep in everyday life.

What is your proudest moment in the gym?

My proudest moment was totally the first time I kicked up into a handstand on the wall lol it's wild to think of how scary that was at first!

What is your favorite CrossFit movement, lift, or WOD? Is there something you dread seeing on Wodify?

Days with mixed movements like box step-overs, machine cals, lunges, etc. are my favorite. I used to dread snatches but they're getting better!

What do you enjoy most about Blackbird or CrossFit in general?

I really enjoy sharing the experience with everyone and the feeling of accomplishment afterwards.

What impact has CrossFit had on you inside and outside of the gym?

CrossFit has shown me that I CAN do hard things and feel better for it afterwards.

What are your CrossFit or fitness goals? How close are you to reaching them?

I just want to keep getting stronger while moving well but if I had to pick a specific goal, it would be strict pull-ups!

When you are not in the gym what is your favorite thing to do?

I'm a homebody! It's reading, crocheting and video games for me. But in the summer, I'm always down for a kayak trip!

What is one fun thing about you that we may not know yet?

Probably that I love kayaking. Moving water is my favorite!

What is the one tip you would give someone considering CrossFit or new to CrossFit?

To just try it. Show up, learn the movements and the lifts, and just give it a chance. There's always someone cheering you on and there's always a scale. The mottos of "Don't be intimidated, be inspired" & "Just show up" really helped me in the beginning.

What is your favorite workout fuel? What’s your favorite indulgence?

I love my Frog Fuel pre-workout pouches. After class, its a big ole coffee or smoothie! I'm all around just proud of myself for coming in and doing the thing. Every day is an accomplishment and I'm proud of that!

Let's celebrate some of your wins! Tell us about any results, milestones, or moments that made you proud!

I'm beyond grateful for CrossFit and Blackbird as a whole. Since the start, coaches and members have always been so welcoming and supportive and I would not be at this point in my journey without this community. I truly appreciate everyone here ��

We won the 2021 Carroll's Best Health & Fitness Center!!

Wed, 17 Dec 2025 18:46:22 GMT

Steve Weatherholt-- Blackbird Nutrition Coach, CrossFt Level 3 Trainer, BBCF programming, Foundations for Beginners Coach, USA Weightlifting & Sports Performance Coach, ATA Adaptive & Inclusive Trainer, and Personal Trainer
Justin Metzger-- PACER Coach & Programmer, Pose Certified Running Technique Specialist, Aerobic Capacity Ambassador, CrossFit Endurance Trainer, CrossFit Level 2 Trainer, and Personal Trainer
Michelle Merson-- CrossFit Coach Level 2 Trainer, USA Weightlifting & Sports Performance Coach, and ACE Personal Trainer
Chris Richelderfer-- Blackbird Barbell Club Coach, USA Weightlifting Level 2 Coach, and CrossFit Level 2 Trainer
Kacie Nemeth-- CrossFit Level 1 Trainer and?CrossFit KIDS Trainer
Danny Lynch-- CrossFit Level 2 Trainer
Ashley Richelderfer-- Blackbird Nutrition Coach, ACE Personal Trainer, Senior Fitness Specialist Certification, and CrossFit Level 1 Trainer
Dan Siculietano & Mike Ruiz-- Blackbird CrossFit Coaching Internship and soon to be Level 1 CrossFit Trainers
Christine Dulling-- Blackbird Kids Club Manager
Matt Titus- - Co-Owner and Head Coach, CrossFit Level 2 Trainer, ATA Adaptive & Inclusive Trainer, USA Weightlifting & Sports Performance Coach, CrossFit Olympic Lifting, CrossFit KIDS Trainer, CrossFit Mobility & Movement and Personal Trainer
Rebekah Titus-- Co-Owner, CrossFit Level 2 Trainer, CrossFit KIDS Trainer, USA Weightlifting & Sports Performance Coach, CrossFit Gymnastics, and CrossFit Mobility & Movement

Chip & Carol Bleam-- FREEDOM CHIROPRACTIC & REHAB--Winner of Best Chiropractor & Honorable Mention for Best in Physical Therapy
Desiree Williams-- LIBERTY CHIROPRACTIC-- Honorable Mention for Best Chiropractor
Alex & Melissa Turski-- DOWN THE STREET?IT-- Winner of Best in Computer Repair
Won Yoo-- PRIME PHYSICAL THERAPY-- Winner of Best in Physical Therapy
Jen Elliot-- MARKET TAVERN-- Honorable Mention for Best Happy Hour and Best Night Spot
Bobby Kirkner-- TOTAL DISCOUNT LIQUORS-- Winner Best of Liquor Store and Best Wine Selection

Can You "Spot Target" Fat Loss?

Wed, 17 Dec 2025 18:46:22 GMT

HERE

Athlete of the Month-- Colleen Feiglstok-- January 2023

Wed, 17 Dec 2025 18:46:22 GMT

TELL US ABOUT YOURSELF.

WHAT MADE YOU START CROSSFIT? WHAT HAS KEPT YOU DOING IT??

It?s ok to be the slowest as long as you show up and do your best
Scaling is your friend, and
It?s your favorite part of the day, get your booty out of bed!

WHAT IS YOUR PROUDEST CROSSFIT MOMENT?

I can?t pinpoint an exact proud moment ? I?m proud every time I show up and move well. These workouts are hard, and anytime I can finish a tough one I?m proud.??

Any workout with a barbell I LOVE! Especially clean/clean and jerk workouts. I don?t think I can choose my favorite lift. I love almost all of them, except for strict press. If you can?t use your legs, what?s the point?! (I know I know...strict strength is important.)

Least favorite movements are anything body weight. Burpees, running (sorry, Justin!), and I refuse to attempt rope climbs. I?m still scarred from elementary school.??

WHEN YOU?RE NOT CROSSFITTING WHAT IS YOUR FAVORITE THING TO DO?

A Healthier 2023...Join Blackbird Nutrition Kickstart

Wed, 17 Dec 2025 18:46:22 GMT

Healthy habit tracking through Wodify Rise App with a little bit of healthy competition
Pre and post InBody Body Composition Scans to track progress
In-Person Kickstart Seminar on Saturday, February 4th at 10:45am at Blackbird CrossFit?
Nutrition education and accountability from certified Nutrition Coaches

To register, please visit 2023nutritionkickstart2023.wodifyrise.com

9th Annual Blackbird Open Team League

Wed, 17 Dec 2025 18:46:22 GMT

Athlete of the Month-- Megan Winkler-- February 2023

Wed, 17 Dec 2025 18:46:22 GMT

Hi, my name is Megan Winkler. ? I live in Sykesville with my husband, Ed and two sons- Colin (11), and Dylan (8). ? I turned the big 4-0 this winter! ? I am a preschool teacher at Wesley Freedom.

WHAT MADE YOU START CROSSFIT? WHAT HAS KEPT YOU DOING IT??

I had been a member of a local chain gym for 13 years when it unexpectedly closed in 2017. ? So, I began my search for a new one. ? My friend, Chrissy Killmon encouraged me to give Blackbird a try and said it would be a perfect fit for me. ? I still remember my trial week vividly. ? I was familiar with weightlifting and no stranger to cardio classes, so I thought CrossFit would be like what I had been doing for years. ? Boy was I wrong! ? I was sore from head to toe! ? The intensity was like no other class I had ever experienced! ? I wish I could say that the soreness has subsided over the past five and half years, but my enthusiasm for CrossFit remains the same.

The biggest things I have learned since joining Blackbird is that I can do hard things! ? A lot of the movements and lifts are things that I would never have attempted on my own. ? CrossFit has pushed me outside of my comfort zone and made me mentally and physically stronger than I could have ever imagined.

In the gym, I have become physically stronger than I have ever been. ? I strive to make consistent small gains. ? I challenge myself to match or surpass my previous weights and times. ? But the biggest impact has been my mental toughness. ? In all aspects of life, I have learned to tell myself that I CAN do it and to just keep pushing through the self-doubt.

One of my proudest CrossFit moments was completing a full Murph this year. ? It has been a goal of mine for a few years. ? Getting my first strict pull up was also a major accomplishment.

Overall, I would like to work on improving my endurance while increasing my intensity (doing hard things for longer periods of time). ? Specifically, I want to become more proficient with kipping pull ups. ? I can string a few together but would love to ditch the bands during WODs!

I love the feel of community at Blackbird. ? I have met so many wonderful people through the years and developed friendships that extend pass the gym. ? I also love cheering on my fellow lifting partners and getting them pumped!

My tip would be to just show up! The hardest part is always walking through the door.

I am a big fan of heavy lifting! I enjoy deadlifting, back squats, and bench press. ? Overhead squats are by far my least favorite lift.

WHEN YOU?RE NOT CROSSFITTING WHAT IS YOUR FAVORITE THING TO DO?

My family is my whole world. ? Most weekends you can hear me cheering my boys on from the sidelines! In the summer we enjoy lounging by the pool and traveling to new places. ? I love hosting parties and concocting fun cocktail recipes!

One fun thing you might not now about me that I grew up on a dairy farm in Howard County!

I have participated in two nutrition challenges at Blackbird. ? The biggest change to my diet has been the sheer volume of vegetables and protein that I consume daily. ? I learned to incorporate vegetables into my breakfast- which seemed so odd to me at first. ? But now it has become a breakfast staple! ? I also learned how to balance my meals and snacks to feel energized for longer.

My favorite workout fuel is Greek yogurt with pistachios or an apple with peanut butter. ? I like to indulge with anything chocolatey!

CrossFit has taught me to live a healthy lifestyle that I am in turn sharing with my family. ? I like to think that I am good role model for my boys and students. ? In fact, both of my sons have participated in the CrossFit Kids program, and they love it! ? I have seen huge improvements in my all my lifts and gained a great deal of confidence in myself. ? My energy has increased making it possible for me to chase after my preschool students!

Athlete of the Month-- MIKE HATMAKER-- April 2023

Wed, 17 Dec 2025 18:46:22 GMT

WHAT MADE YOU START CROSSFIT??

I started CrossFit because I was tired of doing the same old things at a regular gym. Once I met with Matt for the introductory one-on-one, I knew BBCF was going to be my new gym.

WHAT HAVE YOU LEARNED SINCE JOINING BLACKBIRD CROSSFIT?

The biggest thing I've learned over the last 2 years at BBCF is to be patient. It's very easy to see people with more CrossFit experience go out and crush some cool lifts/movements and think "I'll never be able to do that." But fitness takes time. I also learned to challenge myself with heavier weights, more advanced scaling options, and to give the workout my all.

I've met some incredible people at BBCF. The positivity and support from the BBCF family has helped me live a more positive life. Coming in for workout is a highlight of my day. The feeling after completing a challenging WOD is just awesome. I have dealt with depression for most of my life, especially when I was 340lbs. BBCF has become a positive outlet for me to feel better about myself and to have a more positive outlook on life. This may sound cheesy, but you guys have impacted me and my life in such a big way and I don't know if I can even put it into words.

I'd say one of my proudest moments was hitting 305lbs on back squat. This may not seem like a crazy accomplishment, but this is something I haven't done since I was in high school. This was a goal of mine to hit by the end of the summer and now it's time to set a higher goal.

I like to set small achievable goals like getting dubs or chest to bar pull-ups. I have those now, so my next goal is bar muscle-ups. I'm so close to getting them. I know that I just need to keep on practicing. Lifting heavy weights is always something I want to achieve. This takes time, but I like to challenge myself with it. My goal for this year is to start working on the rings that are not attached to rig. I have to get myself outside of my comfort zone in order to learn some new stuff like ring muscle-ups.

I've participated at 2 other CrossFit gyms and there is something special about BBCF. The family atmosphere and the support from the amazing coaches and members. Sometimes it takes someone to believe in you to do something great and to push harder. BBCF definitely has it!

Favorite CrossFit type of workout is definitely an assault bike, heavy barbell movements, and definitely double unders. Least favorite is running. ????

WHEN YOU?RE NOT CROSSFITTING WHAT IS YOUR FAVORITE THING TO DO?

My favorite thing to do is fishing and hunting. I like to try and get my own protein in the wild.

I am a second degree black belt and I've one 2 national sparring titles (when I was 14 and 15).

My diet is much better now than it has ever been. I worked with Steve for 1-on-1 Blackbird Nutrition Coaching for three months. Having those check-ins with him just opened my mind about the things I was eating. I used to just put food in my body because I was hungry, but now I use food as fuel. I'm eating 212 grams of protein per day and I'm eating more veggies than I probably have in my entire life. ????

I typically workout in the morning (0930 class) and I make 2 eggs with protein bread (from Aldi), 1 avocado, blueberries, and a an Oikos Pro Greek yogurt. My weakness is definitely Reese's peanut butter cups.

I'm not 100% sure on weight, but I was sitting around 236 when I started and the last time I weighed in I was 224. I have gained over 10lbs of muscle mass since starting and went from a 26% fat mass down to 18%. Results for me aren't necessarily numbers. I start to notice little things about myself. Feel a different muscle that I didn't notice before. I'll notice some movements have become easier for me to do. My biggest test for results is how my clothes fit. My shirts are tighter in the arms and looser in the abdomen. My pants are loose around the waist but tight in the thighs (big leg problems ????).

Now Offering a CrossFit for BEGINNERS class!

Wed, 17 Dec 2025 18:46:22 GMT

Blackbird CrossFit reached out to the Eldersburg Community to hear their thoughts and impressions on CrossFit. We repeatedly heard?similar?sentiments:

"CrossFit; I heard it is so hard. I don't think I would be able to do it."
"I'm too intimidated and scared to try it."
"I need to get in shape first, and then I'll come try it."

Foundations Course

3 class Free Trial

CrossFit's main philosophy

Matt Titus

Blackbird CrossFit

blackbirdcrossfit@gmail.com

FREE TRIAL

7:00pm Class Now Available on M, W, F!

Wed, 17 Dec 2025 18:46:22 GMT

You will now have?three more opportunities a week to visit Blackbird CrossFit! We are adding a 7:00pm class starting Monday, May 5th?that will run Mondays, Wednesdays and Fridays!?Now is the?time to shake up your routine and try something new. If you are interested in joining us, just shoot us an email at blackbirdcrossfit@gmail.com .

Looking for Volunteers for Habitat for Humanity Work Day on July 12, 2014

Wed, 17 Dec 2025 18:46:22 GMT

Baltimore Area CrossFit Affiliate Team (BACFAT) Competition Week 3

Wed, 17 Dec 2025 18:46:22 GMT

YOGA Schedule for September 2014

Wed, 17 Dec 2025 18:46:22 GMT

EVERY SATURDAY IN SEPTEMBER @ 11:15am

We are now Sweat Angels!

Wed, 17 Dec 2025 18:46:22 GMT

Go to your Facebook profile
Click check-in (see picture)
You can simply check-in or you can post: ?At the most awesome gym ever!? (we may be a bit biased) and click the location button to select Blackbird CrossFit .
If you really want to have some fun with it and mix it up on occasion, you can check-in after the WOD and post your PRs, give shout-outs to your fellow athletes who kicked butt that day, post a pic of you pulling big weight, etc.
Done. Simple as that!

Sweat Angels Facebook Page

BBCF is proud to support Autism Awareness Month in April!

Wed, 17 Dec 2025 18:46:22 GMT

The Autism Site

Foundations Beginner Program DISCOUNT in May!

Wed, 17 Dec 2025 18:46:22 GMT

Foundations Program

Memorial Day MUPRH @ 9am

Wed, 17 Dec 2025 18:46:22 GMT

http://www.navy.mil/moh/mpmurphy/bio.html

Blackbird's New Referral Program

Wed, 17 Dec 2025 18:46:22 GMT

One more reason to share Blackbird

with your friends!

Step 1:? Ask your friends, colleagues or family members who have been telling you how great you look and are curious about all of those CrossFit pictures on your Facebook feed to sign up for our 3 class free trial.
Step 2:? If they enjoy the free intro and decide to join, they will sign up for our FOUNDATIONS PROGRAM for their 1st month of CrossFit.
Step 3:? # TreatYourself with your extra cash!

This is for new clients only. It does not apply to any athletes who are currently with BBCF or have been a member in the past.
Your referral? MUST ?put your name on the initial waiver they complete on their first visit.
The referred member? MUST ?signup for and complete Blackbird CrossFit?s FOUNDATIONS COURSE. If your referral has prior CrossFit and Olympic weightlifting experience and? tests out of the Foundations Course , they must signup for an Unlimited or 3x per week monthly membership in order for you to receive credit. CrossFit Kids, Yoga and CrossFit punch cards and 2x per week memberships do not qualify.
20% discount is only good towards your membership dues.
In order to receive the 20%,? YOU MUST? have an active monthly membership.
Your referral credit will be applied the month following the referral?s completion of the Foundations Course.
The 20% discount is good? ON TOP OF ?any current discount you receive! So, if you are on a family plan with a 15% discount, you will get 35% off the month after your referral completes Foundations.
You can only get 20% off one (1) referral at a time. For example: If you refer 5 people you will receive 5 months of 20% off of you membership.
No retro-active discounts will be applied to athlete accounts.

Master Your Mobility Workshop Series

Wed, 17 Dec 2025 18:46:22 GMT

More Classes, More Open Gym Time!

Wed, 17 Dec 2025 18:46:22 GMT

Check out the new Fall schedule that will begin on Monday, August 24th!

We will be adding an 8:00am CrossFit class Monday, Wednesday, Friday. No childcare will be available for the 8am, just the 9:30am.
We will be extending Saturday Open Gym Time by 1 hour. It will now start at 8am! There will still be a WOD the last 30 minutes, around?9:30am.
The?3:30pm class will return, but be moving to 4:00pm M-F.
We will have Open Gym at 5pm on Wednesdays & Fridays. BUT until we start up the next session of CF KIDS mid-September, we will have Open Gym EVERY DAY at 5:00pm!!
ENDURANCE CLUB will begin Sunday, September 13th! We will meet up for our first Sunday FunDay RunDay with Coach Justin at 9:00am. Location TBA.

5:30am
8:00am
9:30am
4:00pm
5:00pm --Varsity?CF Kids (ages 8-13)
6:00pm
7:00pm

5:30am
9:30am
4:00pm
5:00pm --Jr. Varsity?CF Kids (ages 5-9)
6:00pm --No Kids Club for evening classes
7:00pm
8:00pm --Foundations (2nd & 4th weeks of the month)

5:30am
8:00am
9:30am
4:00pm
5:00pm --Open Gym
6:00pm
7:00pm

5:30am
9:30am
4:00pm
5:00pm --Varsity?CF Kids (ages 8-13)
6:00pm?--No Kids Club for evening classes
7:00pm
8:00pm --Foundations (2nd & 4th weeks of the month)

5:30am
8:00am
9:30am
4:00pm
5:00pm --Open Gym
6:00pm
7:00pm

8-10:00am --Open Gym + WOD @ 9:30am
10:00 --YOGA most Saturdays, always check schedule/white board
11:00am --BEGINNERS ONLY FREE CF CLASS (2nd & 4th Sat. of the month)

Endurance Club --starting Sept. 13th at 9:00am. The plan right now is to do trail runs 2x/mo and road runs 2x/mo. Details to come.

Master Your Mobility Workshop Series Part II: The Hip on 8/15/15 @ 10am

Wed, 17 Dec 2025 18:46:22 GMT

Welcome Coach Mark!

Wed, 17 Dec 2025 18:46:22 GMT

CrossFit KIDS Summer Mini-Camps

Wed, 17 Dec 2025 18:46:22 GMT

Get some fun and fitness in for the morning, and still have time to hit the pool after lunch!

Two days a week from 9:30am-12pm. Packed full of fun activities like indoor and outdoor games, workouts, obstacle?course, and more.?

Varsity (ages 9-12) Mini-Camp Dates?

June 26th & 28th
July 24th & 26th

JV (ages 5-8) Mini-Camp Dates?

July 10th & 12th
August 7th & 9th

Cost

70$ per week/child
TO REGISTER: https://tinyurl.com/CrossFitKidsCamp

To register for multiple weeks or with any questions, please email Coach Mary at Crossfitkids@blackbirdcrossfit.com .

Blackbird CrossFit Athlete of the Month -- GABI DEYO

Wed, 17 Dec 2025 18:46:22 GMT

CrossFit Kid Turned Dynamic Teen Athlete

Tell us about yourself .

What made you start CrossFit? What has kept you doing it? Has your motivation changed from when you first started?

I started CrossFit with the encouragement of my mom and dad, and have grown to love it! I have continued to come back not only because I enjoy doing it, but the gym community has grown to be like a second family to me. Their encouragement and support over the past few years has kept me motivated to work hard every day.

What is your proudest CrossFit moment?

I have so many proud CrossFit moments, but one of the top ones for me was recently making the CrossFit Games Semifinals.

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

I have absolutely no idea why, but my favorite lift has got to be squat cleans. My least favorite movement is definitely double dumbbell Devil's Press!

What do you enjoy most about Blackbird or CrossFit in general?

My favorite part of CrossFit & Blackbird are all the people I have met and will get to meet through the gym. And the fact that I get to push myself every day!

What impact has CrossFit had on you inside and outside of the gym?

CrossFit has helped me be confident in who I am and my ability to work hard both inside and outside of the gym!

When you are not CrossFitting what is your favorite thing to do?

Outside of CrossFit I enjoy reading and relaxing with my family. Now that summer is here, I cannot wait to hang out by the pool and go swimming. Of course I enjoy spending time with my friends whenever I get a chance.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

One tip that I would give to someone who is new to or considering CrossFit is to not let it intimidate you. I know that coming in to a new gym is scary, especially if you don't know anyone. If you just keep putting in the work, you will find that you can do things you never would've expected, and will all be there to support you!

What is your diet like? Has it changed since starting CrossFit? If applicable, what was your experience like working with a Blackbird Nutrition Coach?

I don't eat many processed foods, and I do not eat any dairy or gluten. I tend to eat the same foods every day, which include lots of fruits and vegetables, rice, chicken, beef, and eggs.

I started working up to this diet when I first started CrossFit in 7th grade. Coach Steve has helped me work out macros to better suit me and my needs. So far, it has helped a significant amount in reaching my performance goals!

What is your favorite workout fuel? What?s your favorite indulgence?

I don't really have a favorite workout fuel, but I usually eat some sort of fruit with turkey bacon and an LMNT Water before my workouts. My favorite indulgence is my smoothie, which I make after every workout!

Results? Tell us about your results!

I have gained 12 lbs of muscle in the past year! This is a huge accomplishment for me!

Blackbird CrossFit Athlete of the Month—Frank Jaworski—Aug 2023

Wed, 17 Dec 2025 18:46:22 GMT

Tell us about yourself

What made you start CrossFit?

When I retired, I was looking to ramp up my fitness. I was doing a lot of running and had lost about 60 pounds in the two years before retirement, so my cardio was good, but I wanted a more diversified approach. My son Paul has been a hard-core CrossFitter for about seven years, so he pushed me in that direction. I mentioned I was considering CrossFit to my friend, co-worker, and Blackbird member Amanda Gosnell, and she eloquently texted me ?Omg yes Franky!!!!? So, because of those four exclamation points, here I am at Blackbird.

What have you learned about movement, fitness, and yourself since joining Blackbird?

What didn?t I learn? Prior to Blackbird, I had always played a lot of sports, but I had never lifted a weight or done anything on a rig or upside down in my life. The first few months were rocky. I didn?t quite fit the demographics of the gym and every time I approached a loaded bar, there was terror in Rebekah?s eyes. But I embraced the chaos and little by little the coaching tips started to sink in, and I began to appreciate how important subtle technique changes are to success. I have a long way to go, but it all feels possible. I also surprised myself by acquiring some skills I did not think were likely. I took the long view on training and, after 18 months of it, I?m shocked to see that I seem to fit in okay with all these young athletes.

What is your proudest CrossFit moment?

Two things. First, I?m really pleased that I can now execute a half-decent string of kipping pull ups. I remember watching people do that in the 2022 Murph and thinking how far away from success I was at that time. And suddenly I can do it okay. Secondly, I?m very proud to have been given the nickname ?Frank the Tank?. You don?t really feel you fit into a social culture until you have a ridiculous nickname. Thanks to whoever thought that up.

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

At any given time, my favorite movement is the one where I feel I am on the verge of making a big leap forward. Right now, those are toes-to-bar, double-unders, and wall walks. I?m close but not quite there. For information on least favorite movements, I will refer you to Lowell?s videos.

What impact has CrossFit had on you inside and outside of the gym?

What do you enjoy most about Blackbird or CrossFit in general?

I like the variety of movements in the workouts from day to day. Also, I find it much easier to work hard through the whole workout when everyone is doing essentially the same thing.

What are your CrossFit goals? How close are you to reaching them?

I have short, medium, and long term goals. My short-term goal is to show up tomorrow no matter what and take whatever Steve is dishing out without complaint. My medium-term goal is to be able to Rx the 2024 CrossFit Open workouts (for my age group). My long-term goal is to do CrossFit until Gabi Deyo is a grandmother.

When you are not CrossFitting what is your favorite thing to do?

What is one fun thing about you that we may not know yet?

Megan answered this question by revealing that she grew up on a dairy farm, so I will follow that by telling you that my summer job as a teen from ages 14-20 was working on a tobacco farm in Connecticut. It rarely comes in handy, but I can still roll a fine cigar.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Think of CrossFit as a daily competition against your previous self. Set tiny goals, get a little better at one thing every day, and try to absorb one morsel of coaching per day. If I can play the long game at 66, so can you.

What is your diet like? Has it changed since starting CrossFit?

I have a pretty healthy and successful planned diet every day that I have maintained for a few years. I track my macros religiously. Unfortunately, I combine that with outrageous cheating (eating sweets) several times per week that undoes most of my good work. I?m currently enrolled in Blackbird?s Healthy Habits Accountability Group, where Ashley and others provide a lot of great tips. I?m a work in progress.

Results? Tell us about your results!

FREEWRITE

When I started CrossFit, I thought it would be a convenient way to keep me committed to working out daily. But it has turned into much more. I really appreciate the culture of encouragement and support that Blackbird has. Because of that, I?ve accumulated over time a group of workout buddies half my age that make it all a lot of fun. I especially love the Saturday morning open gym time. Everyone there is very generous with their time and expertise, and I can spend time focusing on my specific goals. It?s the best part of the week. Finally, I?d like to thank Matt and Rebekah and every one of the coaches. They really run a first-class professional gym, are consistent in their approach and reliably helpful with their coaching tips. We?re all lucky to be here. Also, when are you going to paint Pickleball lines on the gym floor?

Nutrition Coaching Success Story—Nicole Simpson

Wed, 17 Dec 2025 18:46:22 GMT

What made you decide it was time to take action and transform your health?

Why did you choose Blackbird CrossFit Nutrition?

I needed a reboot with my nutrition. I knew what I was supposed to be eating, but couldn?t stay consistent. I needed accountability. I started with the Nutrition Kickstart in the spring and just focused on healthy habits. Those habits were so manageable and I saw results. I was amazed how drinking more water, getting more sleep, taking more steps was even yielding significant results mentally and physically. I wanted to take my nutrition a step further so I joined the Nutrition Program with Mary.

What was your biggest challenge, and how did you overcome it?

My biggest challenge is eating the best foods on the weekends and keeping my good habits. I know that sugar, alcohol, and heavier calories don?t actually make me feel better in the end. I?ve been trying to get over the mindset that I need these these things to unwind. They de-stress me for a moment, but not long term. I usually feel the impacts of it the next day. I?ve even noticed now how much nutrition impacts my workouts at CrossFit. When I eat delicious whole foods, and hit water and sleep goals, I?m strong and energetic working out. When I don?t, I feel sluggish and just off.

What were you feeling before starting nutrition coaching?

Before the nutrition coaching, I felt tired and sluggish often. I was more irritable and felt the ups and downs of the sugar and bad foods I was eating. I said I valued my body in word but not in action. I kept telling myself I didn?t have time for myself, other things were more important. I would try diets and meal plans but I would get discouraged when I slipped up and then give up. It was all or nothing with any diet I tried. I often tried low carb diets but I would crash and burn hard on those.

How do you feel about your nutrition habits now?

I realized I?m a year away from 40 and didn?t want to live this unhealthy life anymore, which is why I joined Blackbird CrossFit and wanted the nutrition support. I decided this was my ?year of health," making it my goal to be strong and healthy by 40. Now I see taking time to fuel myself with good whole foods as essential to my daily living. Good nutrition helps me be a better mom, a better wife, and helps me do the other things in my life with excellence- like serving at my church, volunteering at a pregnancy center, volunteering at my kids school, and running my kids around the activities. I actually crave good whole foods now and know I can count on them to help me tackle my day. I?m better fueled for my workouts, I notice a significant surge of energy and endurance when I?m fueled well. I do slip up sometimes and indulge still on weekends. I notice the impacts of it but I have a new mindset about it. I?m not on a diet, I?m living healthy habits and a new way of life. I give myself a lot of grace when I enjoy an indulgence. I try to plan for it and stay mindful and enjoy that treat or drink with no guilt or shame about it. Then I make a plan to move on the next day and stay consistent with eating good foods. Like most diets there?s an end time, but this way of eating doesn?t make me feel time constricted or limited. Overall I understand macronutrients better and realize I need them all. I prioritize protein now and it helps me keep my blood sugar stable. I love eating more vegetables and love my carbs still- but better ones like roasted potatoes, brown rice, sweet potatoes, and protein waffles.

I love working with Coach Mary, the accountability has been great. She is very encouraging and helps me with my mindset. When I slip up, she gives me grace and hope for the next day. She cheers me on with all my wins- whether it be hitting my macros, feeling less stressed, hitting a workout PR, or just telling her I?m feeling great. She is consistent with me and always positive. She helps me plan ahead for the weekends with great tips on how to handle social situations, foods to look for, and new recipes to try. I know I?m not alone in this.

I?m so amazed at how much nutrition has helped me. I?ve lost a good amount of weight in fat and gained muscle! Clothes are fitting great, and I feel much more toned. It?s so cool how I can eat more protein and lift more, and lose weight! I'm mostly loving how I feel- how I feel clean, strong, and more energetic in workouts.

What is one piece of advice you would give someone who wants to start nutrition coaching and CrossFit?

I would advise someone who feels in a nutrition rut to give the Blackbird Nutrition program a try. There's always room for growth and improving your understanding of nutrition. Balancing out macronutrients is really important, and prioritizing protein will help so much with staying stable in hunger, fueling a good workout, and losing weight. I would also say don't obsess about the scale, but take advantage of the Inbody scans and the 1:1 coaching. The scale only tells so much, and I always get so encouraged by the other variables I see on the Inbody scan- like skeletal muscle mass, body fat, and water weight. I also would encourage others to talk to a Nutrition coach about your goals, your lifestyle, and reflect on your progress. It's a great way to stick with it and stay consistent. I keep telling myself with nutrition and in workouts too that "slow and steady wins the race." I love when people are consistent and reliable with me, but I remind myself to be consistent and reliable to myself. I don't like letting other people down, so why would I let myself down? There's always tons of grace for slip ups, but not giving up is the key.

Blackbird CrossFit Athlete of the Month—SCOTT HOUGHTON—Oct 2023

Wed, 17 Dec 2025 18:46:22 GMT

Tell us about yourself

What made you start CrossFit? Has your motivation changed over the years?

I started CrossFit purely out of desire to do more. I had been doing kickboxing for several years and supplementing that with lifting in local gyms. The CrossFit community at Blackbird is strong and the members and coaches make it very addicting. Motivation hasn?t changed. I am in this to be a ?better me."

What have you learned about movement, fitness, and yourself since joining Blackbird?

Diet is the biggest thing I have learned. I always used the phrase ?I do this so I can eat whatever I want." Needless to say, that's a very flawed philosophy. Diet is equally important to moving weight.

What is your proudest CrossFit moment?

Being named October?s Athlete of the Month.

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Deadlift is my favorite. Least favorite in any WOD with Thrusters.

What impact has CrossFit had on you inside and outside of the gym?

What do you enjoy most about Blackbird or CrossFit in general?

The people, coaches and members are supportive and encouraging. Membership is diverse and come from all walks of life, but none of that matters during a workout. We?re all trying to do our best.

What are your CrossFit goals? How close are you to reaching them?

My goals are a bit broad in that I am not focused on doing specific movements, but want to continue to improve strength and speed.

When you are not CrossFitting what is your favorite thing to do?

What is one fun thing about you that we may not know yet?

I am in my high school?s and county sports hall of fame for wrestling.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Start slow. Don?t think about how much weight you are moving compared to others. Heavier weights will come when you've built a good base and are confident in yourself.

What is your diet like? Has it changed since starting CrossFit?

My motivation for changing my diet was mainly about staying off blood pressure medicine. I started to change my diet in March 2023. The biggest challenge was being in a calorie deficit everyday. I've lost 30 pounds by cutting out the junk foods and sugar. Now it?s about being consistent and making sure I get enough protein and fiber.

What is your favorite workout fuel? What about your favorite indulgence?

Yogurt and bananas are my favorite. Okos triple with raspberries or blueberries on top!

Results? Tell us about your results!

FREEWRITE

I recall a couple of new coaches being evaluated. The thing that stuck with me was you both (Matt & Rebekah) were in corners of the gym with clipboards taking notes during the class. It solidified to me just how important this is for you. The Blackbird
culture has likely evolved, but making sure the coaches are well-trained and a good fit helps make sure you are controlling the culture.

AMANDA GOSNELL, Athlete of the Month Nov 2023

Wed, 17 Dec 2025 18:46:22 GMT

Tell us about yourself

What made you start CrossFit? Has your motivation changed over the years?

I played sports for most of my life, so I have always been active and competitive, but I was never really ?strong.? You can ask my sister ? my only advantage on her was speed. When we were kids, I would launch something at her head and then run like hell and lock my bedroom door because she could?ve beaten me to a pulp. I wanted to try CrossFit for so long but was so intimidated by it. What has kept me doing CrossFit is absolutely the community ? there is nothing like it! I also love that the workouts and movements are constantly varied. And seeing the results of putting in the work is also what keeps me going. I have done CrossFit through many phases on my life ? pre-kids, during pregnancy (as many of you witnessed ? that mostly consisted of me pulling a box into my square and sitting on it for 80% of class), and post-pregnancy. The coaches have always helped me scale the workouts based on the phase of life I am in.

What have you learned about movement, fitness, and yourself since joining Blackbird?

That you can do anything you want to if you work hard enough for it. Before CrossFit, and even many years into CrossFit, I could not do a single pull up, rope climb, or handstand pushup, among other things. I have also learned that I still have a lot to learn, especially when it comes to the Barbell.

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Favorite movements are Dubs, Overhead Squats, Running, and Toes to Bar. Low rep scheme and less than 12 min AMRAP is my gym jam. I loathe deadlifts because I am terrible at them and I definitely hate Turkish getups.

What impact has CrossFit had on you inside and outside of the gym?

What do you enjoy most about Blackbird or CrossFit in general?

I enjoy the people the most! I have made some of my very best friends inside these walls! There is nothing like the community at Blackbird. I also love that you never get stagnant ? you either push yourself harder by putting more weight on the bar or you move faster.

What are your CrossFit goals? How close are you to reaching them?

My biggest CrossFit goal now is to become efficient at handstand walking. I can randomly go a few steps, but nothing consistent, so I?d like to figure that out!

When you are not CrossFitting what is your favorite thing to do?

What is one fun thing about you that we may not know yet?

I wore #23 for every sport I played from age 5 onward. When I was probably 8 or 9 years old, every other girl on my soccer team had their last name on the back of the jersey but I had them write Air Jordan on mine. It really is shocking that I have friends.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Don?t be scared ? you won?t regret it! Best decision you will ever make!

What is your diet like? Has it changed since starting CrossFit?

I will never forget telling Matt in my nutrition 1-on-1 a few years ago that I ate a Kit Kat bar every day at work. He said ?like a mini Kit Kat?? And I said ?no like a full Kit Kat, all 4 sticks.? He was not thrilled with me. I have always been ?balanced? with my diet but I never really focused on it, until the last 8-10 months. I gave up the Kit Kats, focused on cooking healthy dinners at home, replaced my nightly ice cream with Skyr, and upped my protein intake. It has made a huge difference. Good for me, not good for the Snack Fund at my client building; because they were definitely putting their kids through college with my Kit Kat purchases.

What is your favorite workout fuel? What about your favorite indulgence?

Caffeine!!!!

Results? Tell us about your results!

FREEWRITE

I am so thankful that I joined Blackbird 5 years ago. I am thankful for the coaches who have helped me so much and who deal with our BS, especially the 4PM crew because we are especially rowdy. I am thankful for the members who motivate me and give me something to chase on the leaderboard! I look forward to the one hour a day I spend inside BBCF every single
day ? I truly cannot imagine my life without it!

Save money using your HSA/FSA funds to help pay for services at Blackbird CrossFit!

Wed, 17 Dec 2025 18:46:22 GMT

We have some exciting news for you!? Your future Blackbird CrossFit membership payments may be eligible for reimbursement through your Health Savings Account/Flex Spending Account (HSA/FSA) funds.

We have become an official CrossFit affiliate partner with TrueMed to help you get reimbursed through your HSA/FSA for things like your gym membership, nutrition coaching, personal training, and possibly even supplements? allowing you to save an average of 30% on these services.

TrueMed?s mission is to help more people afford true medicine: products and services that keep you healthy, not just treatments after you?re sick.

You may have found it frustrating and complicated trying to use your HSA or FSA funds for essential items that should qualify. TrueMed will provide an avenue to get approval to be reimbursed for the services you take advantage of at Blackbird. They handle all the intricacies of using your HSA/FSA funds on your behalf, making the entire process seamless and hassle-free.

WHY WOULD I DO THIS?

If you have an HSA/FSA, this is a great way to use your pre-tax dollars to help pay for CrossFit and other services you are interested in taking advantage of at Blackbird CrossFit.

HOW DOES IT WORK?

Your first step is to CLICK HERE to start the qualification process and fill out the medical survey. There is a $30 application fee. If approved, you?ll receive a Letter of Medical Necessity via email outlining the services determined to help prevent or reverse the health conditions you care about.

Once approved, you?ll submit all future receipts for those services with your Letter of Medical Necessity to your HSA/FSA administrator.

TrueMed has a great customer support team and will be available to assist with any questions you may have throughout the process.

DO I STILL PAY MY MEMBERSHIP TO BLACKBIRD?

Yes, nothing changes on our end. You will still pay us for your membership. But with the Letter of Medical Necessity from TrueMed, you?ll have the ability to submit your Wodify invoices for reimbursement through your HSA/FSA administrator.

TO GET STARTED:

If you?re a Blackbird CrossFit member, use this link https://app.truemed.com/crossfit/qualify/tm_qual_uopl7bnyff .
If you?re a potential new member, CLICK HERE to set up an intro meeting to get you started with our gym! Then you?ll be able to take advantage of this opportunity to save money on your gym membership too!

Have a great week!

-Your BBCF Coaching Team

Do you qualify for HSA/FSA spending?

NEW TO CROSSFIT? ACT FAST!

Wed, 17 Dec 2025 18:46:22 GMT

???? Give the gift of health & wellness this year! ????

???? $25 off FOUNDATIONS FOR BEGINNERS group session-- NOW $200 (reg. $225)!

Act fast, this deal is LIVE thru Black Friday! This is the ONLY discount we offer each year.

???? WHAT'S INCLUDED?

This deal is exclusively for our Foundations for Beginners Group Session , a special membership catering to newcomers to CrossFit. It's your inaugural month at Blackbird CrossFit, crafted to ensure your seamless transition into regular classes. Over this month, attend 4 mandatory small group sessions on Wednesdays at 6pm, PLUS enjoy an unlimited membership to regular CrossFit classes. You'll engage in tailored, invigorating workouts aligned with your fitness level. Additionally, you'll work with a Blackbird Nutrition Coach in our Healthy Habits Accountability Group, ensuring a holistic focus on health, nutrition, and wellness during your initial month with us!

???? BUT I'M NERVOUS! CAN ANYONE DO CROSSFIT?

Absolutely! We meet you where you're at! You don't need to be in peak condition to start; you simply need an openness to try something new. Our emphasis is on form and mechanics, gradually integrating intensity and load. We consistently provide beginner-friendly workout versions, multiple scaling options for movements, and your coach will guide you through the entire class?from warm-up to cool down. We also have ample ways to challenge you when you're ready!

This offer applies to December 2023 or January 2024 Foundations Only!

???? Don't wait, CLICK HERE to seize your deal. Limited availability!

So, grab a friend or family member to join you and we'll see you at the gym soon!

Happy a safe and healthy holidays!

-The Blackbird CrossFit Coaching Team

Nutrition Coaching Success Story—Dennis Sheremet

Wed, 17 Dec 2025 18:46:22 GMT

What made you decide it was time to take action and transform your health?

Why did you choose Blackbird CrossFit Nutrition?

I felt like I lacked healthy diet-related knowledge and discipline to follow it. I was seeking professional help, someone who could review my current diet and help make the required adjustments. I also needed someone else to keep me accountable for what I eat and drink. Sometimes it is really hard to resist your cravings, and this helped me a lot to improve my discipline in meal consumption. I was actually very surprised by how much unhealthy food I used to eat before I started tracking all my meals and snacks.

What was your biggest challenge, and how did you overcome it?

I am addicted to sugar, so it was quite hard to avoid eating ice-cream, candies, or chocolate (especially during the first week! This was a real challenge!). It became much easier with time, and Coach Mary helped me find a few healthier dessert options when I craved sugar. So this works perfectly for me! I feel like I manage my sugar cravings very well now.

What were you feeling before starting nutrition coaching?

I felt that my nutrition was completely wrong and disorganized. I ate plenty of unhealthy food and didn't drink much water. Instead, I used to drink diet coke, coffee, and packaged juices. Quite often, by the end of the day, because of my low activity, I felt completely exhausted and did not have the energy to cook. So, I would just go and grab some takeout from nearby places (Burger King, Chipotle, etc.) or even replace it with a family pack of chips and ice-cream. I felt that I needed help to sort it out.

How do you feel about your nutrition habits now?

I feel like I have a system in my nutrition and a set of rules that I follow. I know what's good and bad for my nutrition, what nutrition habits I need to work on, and what I need to get rid of. By combining proper nutrition with my CrossFit classes , I am confident that I can achieve my goals. I also feel I am not alone on this journey and can always ask a question or request recommendations.

What is one piece of advice you would give someone who wants to start nutrition coaching and CrossFit?

? If you encounter similar concerns while reading this or have your own reasons, take the initiative ? reach out to Coach Mary !

MARCIA ANDRINO, Athlete of the Month Dec 2023

Wed, 17 Dec 2025 18:46:22 GMT

Tell us about yourself

What made you start CrossFit? Has your motivation changed over the years?

All the good music Steve played at the 4 pm class and that I could hear from the office next door. ?.. JK! Talk about new beginnings! Back in 2017 when I decided to join Blackbird, I was coming out of a very hard transition in life. I realized that I needed to invest in my well-being and that physical exercise was to be a part of it. Growing up, I never played sports or did anything that involved physical movement. You would normally see young Marcia at the library, watching TV, or watching other friends while they played sports. I knew I needed something guided because I was going to start from zero, so I decided to check out Blackbird?s group classes. Fast forward six years later, here I am.

My motivation has shaped a bit. My goal is to become a seniors fitness instructor when I reach seventy years old hahaha! In all seriousness, I visit a lot of senior homes and their quality of life can be so much better with exercise as part of their daily routine. I would love to give back to the community when I am older. For that to happen, I need to invest in myself first.

What have you learned about movement, fitness, and yourself since joining Blackbird?

Wow! I have learned everything. I honestly started from zero! One of the aspects that stuck with me very early on is that your body is always capable of more than what you think, but it does not happen overnight. There is no magic diet, pill, or 30-day program that will give your body the strength and health it needs. You must put the work in, and it is a long-term relationship, not a New Year?s resolution.

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

I love Wall Walks, Cleans, and Box Jumps. Every time they show up in a WOD, I know it is going to be a good workout. On the other hand, Wall Balls are at the bottom of my list. That ball always smacks me on the face, my feet get numb, etc. The movement is just awful! If I could eliminate them from the CrossFit list of movements, I would do it in a heartbeat.

What impact has CrossFit had on you inside and outside of the gym?

What do you enjoy most about Blackbird or CrossFit in general?

To me, CrossFit is Blackbird. I have not had much experience outside of our box, but the safe environment here is one of the reasons CrossFit is enjoyable to me. Stereotypically speaking, heavy weights, perfect performance, and a perfect body type is the idea people have about CrossFit. On the contrary, at Blackbird, I have learned that you give your best each day and each day is different, your body is perfect just the way it is, and there is no such thing as perfect performance because there is always room for advancement. I don?t know if that is the environment at other boxes, but it is what I have experienced at Blackbird for six years, and it has been liberating.

What are your CrossFit goals? How close are you to reaching them?

I am working on my handstand pushups, and my toes to bar for the most part. Toes to bar, it is just a matter of keep practicing. HSPUs, I have gone from a 10-pound weight + an abmat under my head to sets of three with an abmat under my head only in the last three months. My six-month goal is to be able to do sets of three with no assistance. After, I want to practice handstand walks, at least the balance to be upside down without a wall supporting me. This is my 2024 goal.

When you are not CrossFitting what is your favorite thing to do?

What is one fun thing about you that we may not know yet?

Every November 1st, on All Saints Day, I go to an open field and fly a kite. This is a very popular tradition in Guatemala , and the wind around those days is perfect for doing it. I have done it for the past eight to nine years, and it is something odd and fun; well, I think it's fun! I do it either with friends or by myself. Flying a kite is as relaxing to me as fishing is for some people.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Give it a try with a childlike mind. As adults, we lose the sense of curiosity and wonder that children have. They aren't concerned about what they don't know; they just naturally try things. On the other hand, as adults, we think we know so much and as a result, we become hesitant to try new and/or challenging environments.

What is your diet like? Has it changed since starting CrossFit?

My eating habits are not the worst, but they can be better. I need to go back and focus on my nutrition a bit more. In the past, I participated in many challenges but the moment the challenge ended so did my commitment to being very strict about what I eat. However, my diet as a lifestyle is on the healthy side. I enjoy eating fruits and veggies of all kinds, and everything else in moderation. I am a Guatemalan by birth so rice, beans, and plantains will always be a part of my diet, but even then, I don?t eat that each day.

What I struggle the most with is water intake, I can go a whole week without drinking water, and that is one of the aspects of my nutrition that needs attention ASAP. It is not that I don?t like water, I just don?t remember to drink it.

What is your favorite workout fuel? What about your favorite indulgence?

Frozen bananas and blueberries, I eat about 1/3 of a cup of a mix of both (mostly bananas). There is something about frozen fruit, delicious! My indulgence is cheese and cheesecake, All kinds! Anything with cheese.

Results? Tell us about your results!

FREEWRITE

10th Annual Blackbird CrossFit Open Team League

Wed, 17 Dec 2025 18:46:22 GMT

WHAT IS THE CROSSFIT OPEN ? Every year CrossFit Headquarters (CFHQ) hosts the CrossFit Open to find the strongest and fastest athletes to qualify for a spot in the annual CrossFit Games? essentially the Olympics of CrossFit. Over 3 weeks, CrossFit HQ will announce a mystery workout each Thursday. We will be following the 3 weeks of workouts alongside the CFHQ Open, but we put our own interactive and fun spin on it? a TEAM-BASED league featuring our FRIDAY NIGHT LIGHTS team showdown each Friday.

WHY SHOULD I PARTICIPATE ? The Open is full of opportunities to achieve what you didn't think was possible and celebrate progress with friends. For three weeks, you?and the hundreds of thousands of other people who CrossFit across the WORLD ?are taking on workouts that may require you to try a new skill, improve the skills you already have, or push yourself harder than you ever have before. This might be a little scary to new CrossFitters, but believe us when we say, it?s fun, it?s exciting, and it is a fantastic way to make new friends at the gym. EVERYONE is welcome and encouraged to participate! PLUS, you?ll get an awesome 2024 Open T-Shirt/Tank!

If you talk to anyone who has experienced the Open, or Friday Night Lights with us, they will probably tell you their favorite part was watching one of their fellow Blackbirds get a PR lift or when a friend stepped outside of their comfort zone and they watched them grind away on a workout that tested their limits. During the Open and especially at the Friday Night Lights events you often find that the loudest cheers are not for the people that finished first or lifted the most, but they are for the person with the most heart. You do not have to be competitive to participate; you just have to be open to a new experience.?

WHAT CAN I EXPECT ?? the quick version

Sign up at the front desk before Friday, February 9th.
Cost = $45? includes your t-shirt/tank.
You?ll be drafted onto a team on February 10th.
Complete 1 CFHQ mystery WOD per week, preferably at Friday Night Lights Showdown, but it will be the WOD during all regular Friday classes for 3 weeks.
Divisions: Rx, Scaled, Masters Rx/Scaled, Teen (14-18), or Foundational
Social after the final Friday Night Lights on March 15th.
Meet new people, have some fun, and get a good workout.
You are not required to register for the Open on CrossFit.com to participate in our BBCF Open Team League, but you may choose to do both.

WHAT CAN I EXPECT ?? the detailed version

STEP ONE ? Sign up at the front desk for the BBCF Open Team League before Friday, February 9th. Cost is $45 and includes your team t-shirt! You MUST put your t-shirt/tank size on the sign up sheet. The shirts will be a similar fit and feel as our current BBCF t-shirt. Women can choose between tank or men?s t-shirt. We will be asking for payment at the time of sign-up and will charge cards on file on Feb. 10th.

STEP TWO ? Stand by for the announcement of the results of the coach?s draft on February 10th and your team assignment. We will have 4 teams with our wonderful Blackbird coaches as team captains.

STEP THREE ? Get with your team, create a name, and let the fun begin. The captains will then reach out to their team to get their GroupMe set up. The Captains will use that platform to answer questions, help you decide which division to choose each week that will challenge you best, give tips and tricks for success, and just have some fun as a team! The more of you who participate, the more fun this will be!

STEP FOUR ? Support your team and participate in the Open workouts that will be run every Friday at 6-8pm from March 1st - March 15th. If you can?t make it to the Friday Night Lights event each week or do not feel comfortable in a big group, you can still support your team by doing the workout during the 5:30am, 6:30am, 8am, 9:30am, noon, or 4pm class that day. If needed, you can also make up the workout on Saturdays at Open Gym 8-10am. (In special circumstances ONLY, we will give you until Monday close of business to complete the Open WOD.)

Open workouts will be the WOD for every class run on Fridays during The Open. So, even if you do not sign up for this league, you?ll be doing the workouts! We will have a special ?FRIDAY NIGHT LIGHTS? event from 6-8pm each week for everybody who can make it where the teams will go head to head in heats.

***Due to Friday Night Lights, the regular 5pm and 6pm classes will be canceled each Friday from March 1st- March 15th. We are sorry for any inconvenience.

Here is an example of the division variations in a WOD:

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

Rx (ages 16-54)

? 14-lb ball to 9-ft target, 95-lb cleans, muscle ups
? 20-lb ball to 10-ft target, 135-lb cleans, muscle ups

Scaled (16-54)

? 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
? 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Rx Teenagers (14-15)

? 10-lb ball to 9 ft, 65-lb cleans, muscle ups
? 14-lb ball to 10 ft, 95-lb cleans, muscle ups

Scaled Teenagers (14-15)

? 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over-bar pull-ups
? 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups

Masters 55+

? 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
? 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+

? 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
? 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

Foundations

? 6-lb ball to 9-ft target, 35-lb cleans*, push ups
? 10-lb ball to 10-ft target, 45-lb cleans*, push ups
*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

THE OFFICIAL CROSSFIT OPEN :

We do not require you to register for the ?official? CrossFit Open through CFHQ. If you do wish to do so, this will allow you to see how you stack up to everyone in your state, region, country and worldwide. There are even different divisions for military, first responders, nurses, doctors and teachers. If seeing where you rank in this way isn?t necessarily a motivating factor for you, then please feel free to enjoy participating in our intramural team league without registering for the CrossFit Open through CFHQ.

IF YOU ARE STILL INTERESTED IN SEEING HOW YOU PLACE IN THE WORKOUTS AMONGST EVERY CROSSFITTER IN THE WORLD, you are welcome to sign up via the link below and pay the $20 fee. Coach Steve will be managing the BBCF Leaderboard on CFHQ website. But, THIS IS NOT REQUIRED TO PARTICIPATE IN THE BBCF OPEN TEAM LEAGUE.

CrossFit Open Registration link: https://games.crossfit.com/

Any questions, ask a coach!

Celebrating a Decade of Strength, Community, and Growth at Blackbird CrossFit!

Wed, 17 Dec 2025 18:46:22 GMT

From our humble beginnings as a small, family-owned business, our mission has always been clear ? to empower our community to live stronger, more confident, and healthier lives. What started as a spark of passion has evolved into a decade-long journey filled with invaluable lessons, resilience, and a whole lot of blood, sweat, and tears.

The heart and soul of Blackbird CrossFit lie in the extraordinary team of coaches and staff who have graced us with their talent and dedication throughout the years. Their love and care for Blackbird, treating it as their own, have laid the solid foundation upon which our growth stands.

However, it is the incredible Blackbird community of athletes that has truly fueled our success. Your shared happiness and triumphs inside the gym have not only inspired us but have also enabled us to reach out and positively impact the lives of many over the past ten years.

As we reflect on this journey, we are grateful for the countless memories created with each and every one of you. To those who have come and gone, your contributions to the Blackbird family, regardless of the duration of your stay, have left an indelible mark on our hearts. To those who have been with us since the beginning, your unwavering support has witnessed the remarkable evolution captured in the attached photos.

We extend our deepest gratitude to all of you for your trust, support, and love over the years. Blackbird CrossFit would not be where it is today without each member of this incredible community.

On this special occasion, we invite you to take a moment to reach out and express your gratitude to a Blackbird coach who has played a significant role in your health and wellness journey. Your acknowledgment will undoubtedly mean the world to them.

Here's to a decade of strength, community, and growth at Blackbird CrossFit, and to the many more years ahead!

With gratitude,

Matt & Rebekah Titus and the BBCF Coaching Team

BRENDA FULLMER, Athlete of the Month March 2024

Wed, 17 Dec 2025 18:46:22 GMT

Tell us about yourself

What made you start CrossFit? Has your motivation changed over the years?

I dabbled in different kinds of fitness here and there over the years. I had done some CrossFit type workouts with some friends and really liked it but fell off the exercise wagon again. I got to the point where I was very unhappy with my fitness level, so I decided to join Blackbird. My mom always says age is just a number. She?s 80, and she?s very active. You might even have seen her join me for a class or two when she?s in town. CrossFit makes me feel like my age is just a number. I love the functional fitness aspect and how it relates to doing real life things ? everyone knows CrossFitters do farmer?s carries so we can carry all the bags of groceries in one trip.

What have you learned about movement, fitness, and yourself since joining Blackbird?

I would never have thought I would be doing the things I am doing at the gym. I?ve learned to try to not be so hard on myself when movements aren?t going the way I want them to be going, or I?m not as fast as I wish. The fact that I?m there working out, doing hard things, is a huge plus. I?ve learned that giving 100% means giving 100% of what you have to give that day, and if that?s 50% of your normal 100%, that?s okay, because life?

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

I?ve really come to love Olympic lifting - shout out to Barbell Club! I prefer chippers ? keeping a decent steady pace is my gym jam. I also love a WOD with low reps.

I would be happy if thrusters were banned from CrossFit.

What do you enjoy most about Blackbird or CrossFit in general?

What impact has CrossFit had on you inside and outside of the gym?

I?ve made some good friends at the gym. I?ve gained confidence in my ability to move and lift. In my job, I never know what I might be called to do. CrossFit helps me feel more prepared. Being a police officer takes its toll, mentally and physically. CrossFit helps balance that.

What are your CrossFit goals? How close are you to reaching them?

Consistent strict pull ups and consistent double unders. Definitely a work in progress, but I will get there.

When you are not CrossFitting what is your favorite thing to do?

What is one fun thing about you that we may not know yet?

I?m one of only a few people I?ve ever known that has been Velcro jumping. It was a long time ago, but set it up and I would do it again!

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Just try it! Once you try it, you?ll be hooked. The hardest part really is walking through the door. Don?t compare yourself to others. Be the best you that you can be, and you?ll see your own results before you know it.

What is your diet like? Has it changed since starting CrossFit?

Who knew one person needed to consume so much protein?!? I?ve learned so much from Blackbird Nutrition Coaches. Prior to that, I didn?t even know what a macro was. My diet could use some work these days, but it?s definitely better and more balanced with the knowledge I?ve gained at Blackbird.

What is your favorite workout fuel? What about your favorite indulgence?

My favorite workout fuel is Triple Zero yogurt, blueberries, and sliced almonds.
I enjoy indulging in chocolate?..

Results? Tell us about your results!

FREEWRITE

GREG'S CROSSFIT JOURNEY: Adapting Fitness For Life

Wed, 17 Dec 2025 18:46:22 GMT

What made you start CrossFit? Has your motivation changed over the years?

I started CrossFit as a way to get back into shape and help clear my mind. I have always been a competitive person dating back to high school on both the soccer and baseball fields. Back in 2011, Meg and I started working out together with a personal trainer to help us shed a few pounds for our wedding. That started to give me the itch to compete in something again (even if it was with myself) and we decided to start running in half marathons. That led us to run our first marathon in 2013. It was a great experience that I will never do again - lol. We continued running half marathons and working out in various boot camps and spin classes and really enjoyed the camaraderie of group workouts. When we moved back out to Carroll County in 2016 there were not as many class options. I mostly just ran around the neighborhood a few times a week.

I randomly started having some neck pain and went to see Dr. Chip at Freedom Chiropractic & Rehab. We talked about athletics and competing and he mentioned he worked out at Blackbird. I initially scoffed at the idea of CrossFit, as I saw it as intimidating, since all I knew was what I had seen on tv from the CrossFit Games. Little did I know that it was exactly what I needed from both a physical and mental health perspective.

CrossFit is definitely my stress reliever. Over the past 5 years my motivation with CrossFit has certainly changed. During covid it was my only outlet. During that time, some of the other members at the 5:30 class and I would push each other to the max and I would chase the whiteboard - for better or worse. We were constantly competing and I thoroughly enjoyed it. It allowed me to hit PR?s I never thought I would. I joined competitions and loved competing in the Open.

After turning 40, I could feel my body telling me to slow down. Now, my motivation is not so much competition as it is really just moving and socializing to get my day started on the right track. I am also now motivated to lead by example for my kids, from both a nutrition and exercise standpoint. As they start out on their own athletic journeys I want them to see that they need to push themselves out of their comfort zones and do hard things in order to achieve their goals.

What have you learned about movement, fitness, and yourself since joining Blackbird?

I remember back in my 20s, out of shape, and and having some beers with my roommates one afternoon, we had the CrossFit games on. Dudes were doing muscle ups and GHD medicine ball throws. I thought to myself, that is ridiculous and I would never be able to do something like that. So as cliche as it sounds, you really are able to do anything you put your mind to. I?ve also learned that it?s ok to take rest days and to take days where you ?just move?. Recovery is just as important as working out itself.

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Favorite movement would really be anything on the rig. Least favorite - Deadlifts. I hate deadlifts.

What impact has CrossFit had on you inside and outside of the gym?

CrossFit has allowed me to keep up with my kids. It has also allowed for me to be in better shape at 41 than I was in my 20s. It has also helped cope with my anxiety. On mornings I do not work out, I have noticed how my stress level is elevated. Even on the days that I do not want to get out of bed and go to the gym, I force myself to at least go and move, and it always brings my stress level back down.

What do you enjoy most about Blackbird or CrossFit in general?

What are your CrossFit goals? How close are you to reaching them?

I spent a few years chasing PRs, achieving new movements, and am proud of those accomplishments. Now, I am looking to continue my fitness journey that will allow me to maintain a healthy lifestyle.

When you are not CrossFitting what is your favorite thing to do?

I am pretty much at a baseball field 7 days a week. Bryce is in his first year of travel baseball for the Cyclones and Coltyn is in his first year of coach pitch. I help to coach both teams. Annnnd then when we are not at baseball one of them usually has soccer.? But if I do have a chance, I enjoy camping, fishing, and golf in my spare time.

What is one fun thing about you that we may not know yet?

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Try it. You can modify everything to your level, it is not as intimidating as it seems, and not what you see on TV. It is mostly moms and dads just trying to stay in shape.

What takeaways or insight into training for longevity have you gleaned from rehabbing from an injury? Has your long term approach to your training changed, if so, how?

What is your diet like? Has it changed since starting CrossFit?

I always try to stay relatively consistent with my nutrition. Especially since doing the nutrition challenge in 2021. During the week I will generally wake up around 4:45, chug a glass of water and have an RX bar prior to going to the 5:30 class. I am definitely one of those people who need something in my stomach prior to an early workout. After every workout, I have an apple sauce pouch and a protein shake. Breakfast will usually consist of either overnight oats or a Kodiak Cake waffle and peanut butter with a banana. I usually use a portioned meal tray for lunch with a protein (usually chicken), rice, and vegetables. Dinners will be much the same.

What is your favorite workout fuel? What about your favorite indulgence?

Rx Bars and Ascent Pre-workout. The Ascent is a fairly clean pre-workout that gives me the kick I need in the morning. On the weekends I tend to splurge a little more. Can?t give up pizza and ice cream one day a week.

FREEWRITE:

Memorial Day MURPH Challenge 2024

Wed, 17 Dec 2025 18:46:22 GMT

Blackbird will be hosting its 10th Annual MURPH CHALLENGE on Memorial Day, Monday, May 27th. Doors Open at 7am.

?Murph? is a hero workout performed in the memory of Lt. Michael J. Murphy (SEAL), who was killed in Afghanistan June 28th, 2005. It is a treasured CrossFit tradition; a right of passage, so to speak. " The ?MURPH? is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had."

We are happy to announce that Blackbird CrossFit is an Official 2024 MURPH Challenge Host Gym once again. Your entry fee will help raise money for the Lt. Michael Murphy Memorial Scholarship Foundation (501c3) that provides over 21 education scholarships and aids other foundations such as That Others May Live and Special Operations Warrior Foundation. Because we are an official host, you will be eligible to log your time on their world-wide leader board to see how you stack up to everyone else.

TO REGISTER: (two options)

1. If you would like an official 2024 Murph t-shirt or tank top (via the donation), click on the link below to register.

www.themurphchallenge.com

Visit the site, click REGISTER, choose BLACKBIRD CROSSFIT as your host gym, make your donation, and select your shirt size. $35 for shirt/$60 for shirt+ hat. Your swag will be sent directly to you. After you?ve registered online we will need you to stop by the front desk and put your name on our list to let us know what version of MURPH you plan on doing.

2. If you are not interested in making a donation and receiving a shirt, participation in this event at Blackbird CrossFit is free to you !

You only need to register online if you want a shirt. BUT, you will need to put your name on the signup sheet at the front desk and indicate what version of the workout you would like to do.

NEXT STEP.....SIGN UP FOR A HEAT:

1st heat begins at 7:40, subsequent heats will run every 20 minutes.
Max 12 people per heat.
Sign up sheets are posted in the gym on Monday, May 20th.

MURPH REGISTRATION DEADLINE IS 11am SATURDAY 5/25/24.

BBQ DETAILS:

Please plan on sticking around after the event for our annual MURPH COMMUNITY BBQ! It's time to celebrate all of your hard work...and a great opportunity to meet all of our new members!

We will fire up the grills around 11am and will set up and eat after the last heat is finished.
We have sign up sheets at the front desk for the BBQ. We always have a large crowd, so we ask that you sign up for specific food categories to make sure we don't end up with a table full of brownies and chips.
BYOB.
Good idea to bring your own chairs to lounge in.
New Members....you may not feel comfortable tackling this workout, but we'd love for you to come and bring your families for us to meet!

Please the link to submit an honoree?s: Name, Rank, Military Branch, Photo and a short write-up (less than 290 characters) You can submit as many tributes as you would like. Click on the link to get started. https://docs.google.com/.../1FAIpQLSew8qrafi1.../viewform...
Submissions are due to by Wednesday, May 15th. We are asking for $10/per submission to help cover material costs. Payment can be made at Murph or using your card on file after Murph.

We understand that the means to cope with loss vary based on individuals and experiences, so please don?t feel pressured to share if you know of someone, but would prefer to keep it to yourself. We look forward to adding this special tribute wall to our event and joining you in honoring the lives of your loved one(s). An example of the 10? x 10? memorial wall plaque can be found at the gym front desk.

NON-MEMBERS:

If you are not a member of BBCF, but would like to join us for the event, please send an email to info@blackbirdcrossfit.com and let us know what version of the workout you will be doing so we can get you in a heat. Please keep in mind that this is a high volume workout. If running, squats, pull ups, and push ups are not in your current training, it may not be wise to attempt.

We look forward to seeing you all there!

The BBCF Coaching Team

Be sure to tag us on all of your MURPH celebration pics! @blackbirdcrossfit #blackbirdcrossfit #MURPHCHALLENGE #TAKETHECHALLENGE #CHALLENGEACCEPTED

UNSTOPPABLE SPIRIT: Paula White's 9.5 Year Journey at Blackbird CrossFit

Wed, 17 Dec 2025 18:46:22 GMT

Tell us about yourself.

What made you start CrossFit? Has your motivation changed over the years?

My daughter, Sara, was responsible for my CrossFit beginnings. She was part of the very first high school class run by Coaches Steve and Justin. She was the only girl in there too. After that summer, she continued into the regular classes. I always wondered what went on inside, but I would drop her off and pick her up without going in. She would talk about this person and that person all the time. So, I finally decided to venture into a class to see who my 16-year-old was fraternizing with!! I caught a Black Friday deal, and the rest is history. Sara and I had great talks about the classes at home. I started going regularly and then we both drug Stephen into it a few months after that. I can say the kids were my motivation to keep going early on. I also paid for it, so I didn?t want to waste money! You pay, you go!! Now I continue to do it to keep moving and stay healthy.....and I pay for it!

What have you learned about movement, fitness, and yourself since joining Blackbird?

Before joining, I knew about as much as Tony Horton told me on P90X. I played in lots of adult basketball and softball leagues but that really wasn't ?working out.? I am fairly certain I never lifted a barbell until joining. I had no clue what to do with it! I?ve learned just about everything I know from coming to classes. There are mental hurtles to tackle too. You need a little toughness to keep working when you are beat and not feeling it or are not thrilled to be doing a certain movement. So, I like how I?ve been challenged not just physically, but mentally as well.

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

My favorite movements are no-brainers: bench press, WOD?s with rest, and fight gone bad style workouts. Long WOD?s are ok with me too. I am definitely not a fan of thrusters, burpees, or overhead squats.

What impact has CrossFit had on you inside and outside of the gym?

Lifting has been an amazing activity for me. I enjoy it and have noticed how much stronger I've become as a result. Outside of the gym, I can see the movements come to life. I have energy to do everyday tasks like lifting objects or going on long hikes. I push press boxes and farmer?s carry stuff all over the grocery store. I love it when I do something and can connect it to a CrossFit move.

What do you enjoy most about Blackbird or CrossFit in general?

What are your CrossFit goals? How close are you to reaching them?

My goal each week is to use the 3 day/wk membership that. I try not to let life get in the way of that simple act. I don?t worry too much about the other stuff, PR?s and RX?s. If I can keep myself motivated to keep coming, I consider that good enough. Do I secretly want to hit a certain weight on certain lifts, sure! But I tend to feel my knees cooperate less and less as I age, so I?m happy with almost anything I do. ? ?

When you are not CrossFitting what is your favorite thing to do?

I love to play pickleball! I am not the nimblest, but I get the job done.

What is one fun thing about you that we may not know yet?

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Do it. Everything can be modified to meet you where you are in your fitness journey. Ease into it, learn the mechanics, and then keep coming back.

What takeaways or insight into training for longevity have you gleaned from rehabbing from an injury? Has your long term approach to your training changed, if so, how?

What is your diet like? Has it changed since starting CrossFit?

I participated in 3 different nutrition challenges over time. I?ve learned some good principles each time and I?ve also used the RP Diet app to get a better understanding of macros. I think my diet is boring because I don?t vary too much in what I eat. I try to eat real food for the most part. I kind of know what works for me and just keep it simple. Dessert is a weakness, but I don?t eat it nearly as often or as much as I used to.

What is your favorite workout fuel? What about your favorite indulgence?

RESULTS?

Well, I?ve run the gamut of working towards RXing things and now being satisfied to keep moving regardless of RX moves or not. I have always liked to be active, and weightlifting was something I had been intimated of. I can?t imagine where I?d be without it now. I think my attitude has changed over time too. I used to look at WOD?s and cringe. I may still cringe, but I?m mentally ready to just move as well as I can through anything.??

FREEWRITE:

ROW FOR A CAUSE: The Blackbird Standard 24 Hour Challenge

Wed, 17 Dec 2025 18:46:22 GMT

Get ready to push your limits and make a difference! Blackbird CrossFit is hosting The Blackbird Standard 24 Hour Row , a challenge event to benefit victims of human trafficking through the Faith Alliance Against Slavery and Trafficking (FAAST).

Here's the rundown:

What: Team up for a 24-hour rowing relay race! Keep that monitor moving ? at least one team member must be rowing at all times.
When: Friday, July 19th, 7:00 PM ? Saturday, July 20th, 7:00 PM
Who: Everyone! Blackbird members, friends, family, and our local community members are all welcome to participate. Teams of 6-10 people recommended.
Why: Because together, we can fight human trafficking. This heinous crime affects people everywhere, including right here in Carroll County, Maryland. Your participation will directly support FAAST's mission to help survivors.

Ready to row for a cause? CLICK HERE TO REGISTER !

FAQ:

Rehband is the Title Sponsor of the Blackbird Standard 2024! They will be providing our athletes with compression gear, grip tape, product discounts, and plenty of other great raffle items. A huge thank you our friends at Rehband for your support. To check out their full list of products visit https://www.rehband.com/ .

Questions? Contact Coach Chris Dunn for event details at chrismdunn44@gmail.com . For questions about donating to FAAST, contact Kelly Leary at faast@faastinternational.org .

Let's come together as a community, test our limits, and raise awareness for a critical cause!

Join Our Team of CrossFit Coaches!

Wed, 17 Dec 2025 18:46:22 GMT

CrossFit Group Class Coaches:

Coaching 2-8 classes weekly
CrossFit Level 1 a must, level 2- 3 preferred
Ideal candidate has 1+ years coaching experience
Current openings include 5:30am and daytime classes
We have a fantastic Coaching Internship to train the right individuals.

CrossFit Kids Coaches:

Coaching 2-4 classes weekly
CrossFit Level 1 or higher
CrossFit Kids or Brand X Certified
Team Training opportunities
Outgoing, big energy, experience training kids

Please direct resumes or any questions to Rebekah at info@blackbirdcrossfit.com.

Big Raffles at The Blackbird Standard 24 Hour Row This Weekend!

Wed, 17 Dec 2025 18:46:22 GMT

Raffle Items:

$50 gift card from LSKD - 9pm Friday
$25 gift card from Mt. Airy Inn - 11pm Friday
One "Bread for a Year" voucher from Panera Bread ($54 value) - 1am Saturday
$25 gift card from Weis - 3am Saturday
$25 gift card from WhatADay Cafe - 5am Saturday
Two $25 gift cards from Tony Locos - 7am
LMNT Insider Bundle ($135 value) - 9am Saturday
One Custom Jump Rope from RPM Training ($80-90, depending) - 11am Saturday
Two Hershey Park full admission tickets (~$180 value) - 1pm Saturday
Three Rehband prize baskets ($300-500 value per basket, varying) - 3pm Saturday
$50 gift card from LSKD - 5pm Saturday
One surprise gift, to be revealed Friday - 7pm Saturday

Kay's Killing It: Blackbird's August Athlete of the Month

Wed, 17 Dec 2025 18:46:22 GMT

What made you start CrossFit? Has your motivation changed over the years?

I started CrossFit at CrossFit Glen Burnie (located in Odenton) 8 years ago.? I was talking to Bec on how out of shape I was and that I was having trouble lifting Alec as it was hurting my lower back.? I was worried that if I continued on this path, I would not be able to play with my children as they got older and bigger.? I had heard about CrossFit and liked the idea of not having to think. After a long day at work, you just show up and everything is planned out for you. Bec found a Groupon for me for the Foundation Class at CrossFit Glen Burnie and the rest is history.?

What has kept me coming to the gym is having my family involved. After we had our third child, I finally got Bec to try CrossFit and now that our kids are older, they join us for in-home workouts.? It makes it nice to make time for the gym when everyone is involved and a little in-house competition never hurts. If Bec wins though it?s because she was shaving reps.?

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Favorite lift is deadlift and WOD is any long chipper.

Least favorite is anything that involves kipping. I apologize to the anyone attending my class that has to watch me attempt to kip.

What impact has CrossFit had on you inside and outside of the gym?

CrossFit has shown me what small but consistent effort can get you. I have tried to take this mindset to help become a better parent, husband, friend, and employee.?You don?t see results right away but when you look back at the end of the year, you notice how much you have grown and improved.?

What do you enjoy most about Blackbird or CrossFit in general?

What are your CrossFit goals? How close are you to reaching them?

My current goal is to work on my butterfly pull-ups / chest to bar. I am skipping kipping (giving up) and going right to butterfly.? I am making progress, slow progress so maybe in another 8 years I will get there.?

When you are not CrossFitting what is your favorite thing to do?

Watching my kids compete in sports and vacationing.?All three kids do some sort of sport all year, so they keep us busy.?Bec is in charge of our vacation plans, and she makes sure our year is booked out in advance and that we do not let any PTO go to waste.?

What is one fun thing about you that we may not know yet?

What is the one tip you would give someone considering CrossFit or new to CrossFit?

CrossFit is overwhelming at first so take it slow.?There are a lot of new movements to learn, so modifying or more importantly substituting (with the coach?s guidance) works and will give you the results. Also don?t be afraid to ask members questions.?The seasoned members enjoy CrossFit and enjoy talking about it even more (myself included).?

What is your diet like? Has it changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

?An old indulgence of mine is some whiskey on the weekend, but since Mary says that doesn?t fit my macros ? Tequila it is.?

What takeaways or insights do you have for training for longevity?

I have learned to listen to my body.?I have a had a shoulder injury from High School Baseball (I will get it looked at eventually).? Over the years I have figured out what movements will aggravate it and when to back off and let it heal.?Also stretching is important before and after in recovery. ? ?

FREEWRITE:

Help Send Julia to the Adaptive CrossFit Games!

Wed, 17 Dec 2025 18:46:22 GMT

Let's come together as a community to cheer Julia on and help her shine at the Adaptive CrossFit Games in San Antonio, Texas on September 19-22!

https://www.bigdippergraphics.com/blackbird-crossfit

Blackbird Classic & Powerlifting Program Updates

Wed, 17 Dec 2025 18:46:22 GMT

Blackbird Powerlifting Classic Mock Meet

Our annual Blackbird Classic will be a Powerlifting Meet this year! Please take a moment to read through all the details about the event and what?s in store for the future of our Blackbird Powerlifting Program.

Date: Saturday, September 14th
Time: 10:30 AM
Registration: Sign-ups sheets will be posted at the front desk. Registration is $50. You will receive a t-shirt with your registration and all other proceeds will go towards funding additional powerlifting equipment.
T-Shirt: Register by August 24, 2024 to receive an event T-shirt! After this date, registration will still be open, but the T-shirt cannot be guaranteed. Unisex sizing.
Payment: Registration fees will be automatically charged to your card on file unless you specify otherwise.
Eligibility: This is an in-house meet for current Blackbird members. You do not have to be in Powerlifting/Barbell Club to participate.

Each lifter will have the opportunity to warm up before their attempts begin. Following the warm-up, each athlete will have three attempts at each of the following lifts, performed on the platform in front of the judges: Squat, Bench, and Deadlift . The order will be: first attempts for all athletes, followed by second and third attempts, ensuring everyone has adequate rest between attempts. Choosing your weight attempts can be both exciting and a little nerve-wracking, and our powerlifting coaches are more than happy to provide guidance!

The total number of registered lifters will determine the length of the event, which we anticipate will last about three hours from start to finish.

Our goal is to create a relaxed and encouraging environment that allows all lifters to showcase their true strength. While we won't enforce the strict standards of sanctioned meets, lifters will need to meet these basic criteria to earn credit for their lifts. If you're interested in practicing for a sanctioned powerlifting meet, please let your coaches know so that they can inform the judges of your request for sanctioned meet standards.

Squat: Must achieve full depth (hip crease below parallel).
Bench: Must show control of the barbell after unracking, touch and momentarily pause on the chest, and demonstrate control at the top before re-racking.
Deadlift: Must have full extension of the hips and knees at the top of the lift, with shoulders behind the bar, and control the weight back down to at least the knees before dropping the barbell.

Weigh-Ins: Powerlifting meets typically require weigh-ins to allow comparisons within weight classes. We will offer two options :

Total Lifted Weight: All competitors will have their total lifted weight counted, without consideration of body weight.
WILKS Score: For those who wish to compete based on body weight, an optional weigh-in will be available at the start of the meet, allowing us to calculate a WILKS score and rank lifters relative to their weight. Weigh-ins are not mandatory unless you wish to compete as part of the WILKS scoreboard in addition to your overall total.

SIGN UP AT THE FRONT DESK TODAY!

Blackbird Powerlifting Program Updates

NEW BLACKBIRD POWERLIFTING OPTION:

We are thrilled to announce the launch of our new 3 day/week Powerlifting Program , designed for those eager to elevate their training! For just $125/month , you'll gain access to structured programming through our TrueCoach App , with a primary focus on strength training for Squat, Bench, and Deadlift , along with targeted accessory work to enhance your lifts. Much like our available Custom Weightlifting Program , you do not have to be a Blackbird member to take advantage of the Powerlifting 3 day/week Program!

This program follows a traditional approach to powerlifting, featuring consistent movements programmed over four-week cycles . This structure allows you to progressively build on the weights you've achieved in the previous weeks, optimizing your strength gains. Each cycle will include a deload week to allow for adequate recovery, before the introduction of a new training block that incorporates fresh accessory work and rep schemes to keep your progress on track.

While participants are encouraged to join the Thursday barbell class for face-to-face coaching, please be aware that your programming may differ slightly from the class. With your purchase of the 3 day/week PL Program, you?ll also have open gym access whenever the facility is open, the ability to send videos for feedback on your lifts, and virtual coaching support when you can?t attend in person.

Thank you for your enthusiasm and support as we gear up for this exciting event and continue to grow our powerlifting community! Let?s lift some heavy weights together! Please forward any questions to Andi and Kristin (kristin@blackbirdcrossfit.com).

Let's do this!

Summer McKissick: Indelible Strength & Spirit

Wed, 17 Dec 2025 18:46:22 GMT

What made you start CrossFit? Has your motivation changed over the years?

The funny thing is my husband was the one who got me into CrossFit. My husband was going to physical therapy and the woman who was treating him was JACKED. Somehow CrossFit came up and he brought up how he always thought it would be something I would like. CrossFit had always been something I thought about doing because of growing up playing team sports such as field hockey, lacrosse, etc. and loved that team/community aspect. However, I was worried about getting injured. The physical therapist specifically recommended Blackbird as a newbie to CrossFit because of the welcoming community, and because you are taught the movements. There are lots of things that keep me coming back to doing CrossFit such as the connections and friendships I have built, my competitive side, and I just love working out and getting my butt kicked. When I first started, I just wanted to get good at everything, but now I am more focused on building strength to set the foundation for those ?cooler? movements.

What have you learned about movement, fitness, and yourself since joining Blackbird?

Since I was younger, I always wanted to be leaner, smaller, thinner, etc. Even though I feel like some people wouldn?t understand when they look at me, I have had a lot of self-image issues regarding weight and ?feeling fat?. The sad part is I see this A LOT in the women patients that I work with, and it makes me sad that a lot of women are unhappy with their appearances (they will say they felt this way even when they were ?skinny?). However, since joining Blackbird, I have changed my perspective on what I want to look like and my focus. Now I want to get stronger and don?t mind if that means being a little ?thicker?. I love my body way more now and am more focused on my training vs. trying to be the tiniest version of myself I can be. I just want to live a long healthy life where I can continue to be able to move and feel good!

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Least favorite movements- DUBSSSSSSS or Handstand Push Ups (mainly because I can?t do them lol)
Favorite Lift- Deadlift all the wayyyyy, snatches have grown on me
Favorite WOD- anything that is a long grind, I love a workout that is 30-40 minutes that you just have to continue to push yourself. I don?t like the short sprint ones.

What impact has CrossFit had on you inside and outside of the gym?

When I first started going to Blackbird CrossFit I wasn?t in the best mental headspace. I had moved from PA to MD right when the pandemic hit, left all my friends, and then started working at Shock Trauma in their Multi-Trauma CCU during COVID. During that time, I also started grad school. I was extremely stressed and did not feel like myself. I was only able to workout at home and just felt pretty down and lonely. When I started going to Blackbird CrossFit, it helped turn everything around. I
built new connections, loved sweating through hard with workouts, and felt stronger mentally and physically. Overall, CrossFit has made me happier and healthier.

What do you enjoy most about Blackbird or CrossFit in general?

What are your CrossFit goals? How close are you to reaching them?

My main goals for CrossFit right now are getting chest to bar which will hopefully lead into muscle ups. I have lots of pull ups but still haven?t quite nailed down the chest to bar. Right now that is one of my biggest goals. I would say I am pretty dang close to reaching them, I try to do pull ups before/after workouts and use bands to get as high as I can on the bar while gaining strength.

When you are not CrossFitting what is your favorite thing to do?

Outside of CrossFitting the things I enjoy most are hiking with my Aussies, traveling to new places with my
husband, trying out new coffee shops, and hanging out with my friends (especially Blackbird game nights!)

What is one fun thing about you that we may not know yet?

What is the one tip you would give someone considering CrossFit or new to CrossFit?

I am a very competitive person (not all of you may know this), and with that being said you have to find a middle ground. Find your sweet spot of pushing yourself while still having fun. I feel like I see newbies tend to compare themselves and get down on themselves. I still compare myself, but it gives me fuel to work harder, and I love a little friendly competition. Also, everything takes time, enjoy the process. Remember most of the athletes you see have been doing CrossFit for a long time, you will get there but you must have patience and continue to work on your goals. The last tip is to lean into the community aspect, it can be intimidating at first, but you will most likely meet some of your best friends here.

What is your diet like? Has it changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

My favorite workout fuel must be a PB & J, especially for competition days. It is easy to prepare and doesn?t mess with my belly during workouts. I have a few favorite indulgences including caramel lattes, lime tortilla chips with salsa/guacamole and margaritas, and anything chocolate!

What takeaways or insights do you have for training for longevity?

Recovering from an injury is TOUGH, mentally and physically. I?d say what got me through was trying to let go of that ?all or nothing? attitude and focusing on more of ?something is better than nothing?. I am more accepting of scaling things now,
especially if something is bothering me. My goal now is to be able to continue to move and not get injured vs. risking hurting myself to just Rx a workout.

Results? Tell us about your results!

I am wayyy stronger now than I ever was before. I can do pull-ups! I can lift heavy,
and I feel like that shows because my muscles are popping out now!

FREEWRITE:

FREE WEEK of Classes at Blackbird CrossFit!

Wed, 17 Dec 2025 18:46:22 GMT

Blackbird CrossFit is hosting its second BRING A FRIEND WEEK from 9/16-9/21!

Members-- this is a great opportunity to share CrossFit with your friends and family!
Former Members-- we'd love to see you next week! Come in for a week of free classes to see if it sparks that old interest.
Potential New Members-- you've been on the fence, this is your sign to give it a try!

--> REGISTER by Sunday, September 15th. https://tinyurl.com/BringA-FriendWeek

YES, you CAN do this! We will ease you into it and help you every step of the way. Our coaches will walk you through each class, demoing everything and teaching your proper form. The workouts will be very accessible, and the coach will find the right version of the workouts with appropriate scaling options to suit your fitness level.

You can come to any class that suits your schedule each day. You can come every day or how ever many days work best for you. Once you register for Being a Friend Week, you'll get info on how to register for classes each day. We offer 9 classes per day during the week!

What happens after Bring a Friend Week?

We hope you love it and want to continue. If you are new to CrossFit, you'll get enrolled in our Foundations for Beginners Course. It's your required first month at Blackbird so we can set you up for success! Click Here for details. If you have CrossFit experience, you can get rolling with a regular membership. We offer unlimited, 3x/week, and a 5 class punch card. Click Here for pricing info.

For participating in Bring a Friend Week, you'll enjoy a 15% discount on your first month of a regular membership!! We will also be holding raffles throughout the week.

For our members, remember we have a generous Referral Program . Forward this to your friends and family!

If you have any questions, please do not hesitate to reach out or visit www.blackbirdcrossfit.com for more info on us.

We look forward to another great week at Blackbird CrossFit!

Unwavering Optimism: George Connolly's Secret to Success

Wed, 17 Dec 2025 18:46:22 GMT

What made you start CrossFit? Has your motivation changed over the years?

I came to BBCF during the height of the Pandemic, I just wanted a safe place to workout and the squares were comforting. The workouts were challenging from day one. I have really enjoyed surprising myself by doing things I didn?t think I could do, from wall walks to pull ups to double unders. I continue to challenge myself, but what really gets me into the gym everyday is the fellowship of BBCF members and staff. Matt and Rebekah have created a truly special place.

What have you learned about movement, fitness, and yourself since joining Blackbird?

BBCF has taught me that discipline trumps motivation, I get gains everyday by sticking to the program and listening to the coaches and experienced members. I have learned that motivation is a byproduct of discipline and I try to get to the gym every day.

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Muscle ups have me perplexed. They look so fluid and effortless when properly done. Why can?t I do that?

What impact has CrossFit had on you inside and outside of the gym?

Physically my balance and flexibility have improved dramatically. Personally I am more confident and willing to help out.

What are your CrossFit goals? How close are you to reaching them?

What do you enjoy most about Blackbird or CrossFit in general?

Blackbird's supportive people, consistently encouraging and engaging to make me better.

When you are not CrossFitting what is your favorite thing to do?

I love to travel with my wife and kids. We will soon be empty nesters, and I look forward to seeing new places and familiar places to keep things fresh.

What is one fun thing about you that we may not know yet?

I am a huge fan of Snoopy and jazz music. The Christmas Peanuts Special is a favorite.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Come for the fitness and you will stay for the fellowship.

What is your diet like? Has it changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

Protein shakes are great for me pre-workout, simple milk and protein powder. Indulgence is ice cream bars, specifically FatBoy Juniors.

Results? Tell us about your results!

Although I am roughly the same weight as I was when I started at BBCF, literally everything in my fitness has dramatically improved since I started here. I don?t like the concept of reverse aging, but I like that I feel pretty darn good for my age.

FREEWRITE:

Stronger, Mind & Body: Kim's Wellness Journey

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

A few months before COVID hit, I started working out in a small, independent gym doing weights and TRX which I really enjoyed. But then 2020 happened: COVID, moving, twin pregnancy, etc. 2020 set me back dramatically. I was eating chocolate at 9am and my body felt weak. I started seeing how my parents and in-laws couldn't get down on the floor with my kids or run after them. At 36 and 285lbs (steadily creeping up to my highest weight of 315lbs) I knew I wanted a lifestyle change, an intervention. Goals of weight loss and increased stamina drew me in, but it was the mental shift that has kept me going. The community helped me feel supported and inspired. I looked around the room and my definitions of what fitness and strength were expanded. I found inspiration in the fellow moms working out at 5:30am, the couples and families making fitness a household journey, and everyone pushing themselves to their limit. I come back every week to grow stronger, to challenge myself physically and mentally on what I think I can do, to set an example for my kids, and to redefine my relationship with my body. Going to the gym keeps me grounded and reminds me to take care of myself.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

Doing the Open was a huge physical and mental challenge. I worried about letting my team down, everyone watching me, not being able to do the movements and needing to scale ?too much?. My anxiety was through the roof?but I wanted to be a part of the community. I wanted people to take me seriously, to see that I was trying. I wanted to mentally commit, stop with the excuses and embrace the challenge. I wanted to take myself seriously! Doing the Open, I learned that I can do hard things and that there is a community cheering me on, even when I am last. I also learned that I need to just do the damn thing?lol. I was doing plate jumps for way too long. The Open motivated me to pull the trigger, get out of my comfort zone and jump rope.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

No surprise here, I love lifting?any kind. Lifting heavy shit first thing in the morning gives me a pep in my step for the rest of the day. Specifically, I would say back squats and snatches.?

My least favorite would be box jumps, at the moment. I am thrilled to have conquered them but busted shins last longer than I expected!

What do you enjoy the most about Blackbird or CrossFit in general?

The coaches. I have a memory with each coach where they have helped me achieve a goal or overcome a challenge. They have become an integral part of my journey and building my confidence in my own ability to do hard things. For that, I will be eternally grateful. They really have changed my life.

I also appreciate the focus on whole body health and fitness. Blackbird isn't just focused on hitting the numbers, be them on the scale or the barbell. Blackbird remains focused on promoting a healthy lifestyle and realizes that will look different from person to person.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

My current goal is to show up, work hard, and leave my comfort zone. I want to work on trusting the process and keep moving forward knowing that if I commit to the process and show up those big goals of rope climbs and strict pull ups will come. In the more immediate term I want to squat and deadlift 315 in the next year. It seems symbolic since that was my highest weight, and as Coach Chris said, "Three 45s looks pretty."

I also want to keep working on remembering to not compare the first year of my journey to someone else's decade long journey. It is not fair to me, and it minimizes their effort and journey.??

When you are not CrossFitting what is your favorite thing to do?

I love family day trips with my husband and kids, escape rooms, and baking.

What is one fun thing about you that we may not know yet?

I love decorating cakes.

What advice would you give to someone who is hesitant to try CrossFit?

The first thing I would say is the nice thing about CrossFit is there is so much variety that EVERYONE can find their strength and something they are good at. I would also say that the Blackbird CrossFit community is really great at supporting everyone and caring more about people showing up and trying rather than what everyone's numbers are.

Also, just do it. You won't regret it.

How has your approach to nutrition changed since starting CrossFit? If you've worked with one of our Blackbird Nutrition Coaches, tell us about your experience.

What is your favorite workout fuel? What about your favorite indulgence?

I'm usually an early-bird so my go-to is grabbing a banana when I leave the house. My favorite indulgence?there are so many?sweet would be a really good piece of homemade chocolate cake with chocolate frosting, if I went savory I would have to go with homemade pasta in a cream sauce.

Results? Tell us about your results!

Having Blackbird be my introduction to sustained fitness, this first year has had countless accomplishments, both big and small. I have lost 45lbs of fat while maintaining all of my muscle. I have grown into new movements like wall walks, box jumps, jumping rope, scap pull ups, etc. all of which seemed impossible when I first stepped into the box.?

My cumulative powerlifting total is 670?750 here I come!!

Julia Halberstam: Overcoming Obstacles, Inspiring Others

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

My gym closed down, so my sorority sister and I often talked about trying CrossFit. We decided to give it a go on Saturday, which turned out to be the perfect day for our first workout because Saturdays are partner workouts.

I've really loved the friendly competition and the amazing friends I've made along the way! It?s been such a great experience pushing myself as an athlete and discovering my full potential.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

As an adaptive athlete, I have faced many challenges and obstacles that have pushed me to my limits during training and competition. However, through hard work, determination, and perseverance, I have been able to accomplish and improve in ways I never thought possible. I have learned that with the right mindset and a willingness to push beyond my comfort zone, I can accomplish anything I set my mind to. I am proud of how far I have come as an athlete and look forward to continuing to challenge myself and achieve new goals in the future.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

My favorite moments include box jumps, toes to bar, and pull-ups. My favorite lift is cleans. As for workouts, I can't decide between Fran or Kelly.

What do you enjoy the most about Blackbird or CrossFit in general?

The community support as they rallied behind me as an adaptive athlete was a true testament to the gym and its members at Blackbird.

Tell us about your experience training for and competing in the Adaptive CrossFit Games this year. What did that experience mean to you?

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

I have never been more confident in myself and my abilities!

When you are not CrossFitting what is your favorite thing to do?

I enjoy hiking with my Breezy, Tilly, and Mouse? and Summer.

What is one fun thing about you that we may not know yet?

I went to the States for bowling in high school and won the State Championship.

What advice would you give to someone who is hesitant to try CrossFit?

Trying CrossFit with a friend can make the experience less intimidating. You can support each other, share the learning process, and enjoy the camaraderie that comes from tackling new challenges together. I started my CrossFit journey with a friend, and I wouldn?t change that first experience for anything.

How has your approach to nutrition changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

My favorite snacks for fueling workouts are Sour Patch Kids and animal crackers.

Results? Tell us about your results!

Over time, I've noticed significant changes in both my body and mind that have contributed to an overall sense of happiness and fulfillment. My transformation goes beyond just aesthetics; I have gained strength and stamina, making everyday tasks feel easier and more manageable. Whether it's lifting heavier weights at the gym or simply having more energy to walk or run, I can feel my body becoming stronger and more resilient. This newfound strength not only enhances my physical capabilities but also boosts my confidence. I stand a little taller, move a little more freely, and take pride in what my body can achieve.

On the mental side, the impact of regular workouts has been profound. Each session in the gym or on the track serves as a release?an opportunity to clear my mind and focus on the present moment. The endorphins that flood my system during and after exercise create a natural high, elevating my mood and reducing feelings of stress or anxiety. I find that I'm better equipped to handle life's challenges with a positive outlook.

Establishing a routine of working out has provided structure to my day, instilled discipline, and given me a sense of accomplishment. It?s amazing how a simple commitment to my health can lead to such a powerful shift in my overall happiness.

Craig Mertan: Early Bird Gets the Gains

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

I?ve always been active, whether through jobs that kept me on my feet or walking everywhere in New York. I even did spin classes while living there. But after moving to Maryland, I found myself driving more, moving less, and missing that physical activity. I joined a gym, but I wasn?t seeing the results I wanted. That?s when Tim suggested I try CrossFit. I?d resisted it for years, thinking it was ?too intense,? but I gave it a shot. On my first day, I confidently thought I?d be doing ring muscle-ups. Matt laughed and said he?d find a scale for me, and I remember thinking, ?What?s a scale?? lol.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

During longer, more challenging cardio workouts, there have been moments when I?ve felt like giving up. But I never did, and every time afterward, I?m so grateful I pushed through.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Can I say accessory work? lol . I definitely prefer AMRAPs over For Time WODs?I feel like you can push yourself hard and still slow down when you?re running on empty by the end.

I enjoy anything bar-to-overhead or exercises that don?t require a full squat (shoutout to my poor knees and weak thighs, lol ). Thrusters and overhead squats? Not a fan. And why are burpees so ridiculously hard? At least now I can actually do an overhead squat without falling over, so there?s progress!

What do you enjoy the most about Blackbird or CrossFit in general?

It keeps me interested week after week, which isn?t easy to do with me.

You?ve always been consistent, but you?ve been putting in a lot of extra work this year. What has been the catalyst for this?

It?s a lot about maintenance at this point and trying to make small gains where I can for as long as I can.

What are your CrossFit goals? How close are you to reaching them?

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

I definitely feel better on days I work out as opposed to days I do not (oof this holiday eating was rough with no working out?)

When you are not CrossFitting what is your favorite thing to do?

My happy place is cooking. I love trying different combinations to see what works and what doesn?t. You never quite know what you?re going to get but when it works it?s good eats!

What is one fun thing about you that we may not know yet?

How has your approach to nutrition changed since starting CrossFit?

I would love to start eating smaller portions but the salads we make are just so good it?s hard. I also don?t feel as bad eating dessert if I?ve worked out that day.

What advice would you give to someone who is hesitant to try CrossFit?

Results? Tell us about your results!

Without a doubt, I?m more fit now than prior to starting CrossFit. Before joining I never worked on my core which is now one of my primary focuses at the gym both during and after the WOD during the cool down. I am still getting occasional PRs albeit at a slower rate, but that?s a win in my book!

Good News: Fitness Reduces Risk of Disease, Even If You're Still Working on Your Weight

Wed, 17 Dec 2025 18:46:22 GMT

A recent Men?s Health article suggests people should be focusing on fitness, not body weight, if they want to improve their health.

Is that the best plan?

Let?s dig into the article and find out!

If you want to check out the article, it?s here: ?Fitness, Not Weight, Is the Best Marker of Health, Finds New Study.?

The quick summary: A study published in the British Journal of Sports Medicine reviewed 20 articles and found that ?cardiorespiratory fitness is a strong predictor of cardiovascular disease and all-cause mortality and reduces risks associated with overweight and obesity.?

That means people who improve cardiovascular fitness can reduce the risk of cardiovascular disease even if they remain overweight.

The Men?s Health article suggested the ?arbitrary goal of weight loss? is less important than moving more. It states, ?Being fit is protective against cardiovascular disease and dying, regardless of your body weight and BMI.?

This is good news if you have ever struggled with your weight. In simple terms, all is not lost if you improve your cardio, strength, and overall fitness, but can?t hit a precise weight goal you have in mind.

You?re still winning!

That, of course, doesn?t mean a weight goal you?ve set isn?t important. It just means that you will still reap huge rewards from exercise even if the number on the scale doesn?t change as fast as you want it to. Don?t quit working out!

Here are two important notes related to this study:

1. Cardiovascular fitness is just one part of overall fitness.

We?ve found that focusing on overall fitness helps more people accomplish all their goals?especially weight-loss goals.

We most definitely help people improve cardiorespiratory fitness at Blackbird CrossFit in Eldersburg, but we also focus on strength, speed, power, endurance, stamina, flexibility, balance, and more. This holistic approach?which includes healthy eating habits?has incredible effects on mental health, self-esteem, quality of life, and key health metrics, including weight.

Improving your ?cardio? is great, but don?t neglect these other aspects of fitness that will also aid in reducing risks of disease and aid in weight loss.

At Blackbird CrossFit, we believe in training for a long and healthy life!

As we age, we naturally lose muscle mass, a condition known as sarcopenia. This loss of muscle can lead to decreased mobility, increased risk of falls, and a decline in overall function. Strength training is the most effective way to combat sarcopenia. It helps to build and maintain muscle mass, which in turn:

Improves bone density: Reducing the risk of osteoporosis and fractures.
Boosts metabolism: Helping with weight management.
Enhances balance and coordination: Reducing the risk of falls.
Increases energy levels: Making daily activities easier.
Improves mental health: Strength training can have a positive impact on mood, self-esteem, and cognitive function.

Functional Strength is Key: Focus on exercises that improve functional strength ? the ability to perform everyday activities like lifting groceries, climbing stairs, and getting out of a chair.

By incorporating strength training into your fitness routine, you can not only improve your cardiovascular health but also significantly enhance your overall quality of life as you age.

2. General movement is great, but it isn?t specific training.

Don?t misunderstand: You should move more, especially if you?ve struggled with activity in the past. Every step is literally progress in the right direction.

But to improve and optimize cardiovascular fitness, you oftentimes need a plan beyond ?walk for 20 minutes once a day.?

At Blackbird CrossFit in Eldersburg, our coaches prioritize a well-rounded approach to fitness that includes both cardio and strength training. We love to meet on-on-one with clients for personal training and can help you develop a program that is safe, effective, and tailored to your individual needs and goals.

But our bread and butter, is our group fitness classes. These classes offer a dynamic and motivating environment where you can connect with others while getting in the best shape of your life. They are designed to be adaptable to all fitness levels and skill levels. While we certainly focus on improving cardiovascular fitness, we believe in an over-arching wellness approach that includes strength training as a crucial component for boosting overall health and longevity.

Our experienced coaches understand that everyone's journey is unique. Whether you're a seasoned athlete or just starting your fitness journey, we'll guide you through modifications and progressions to ensure you're consistently challenged and progressing safely. Every day is a bit different, from high-intensity interval training (HIIT) to strength and conditioning, which keeps you having fun and coming back for more.

Need Help?

Improving fitness and losing weight can be intimidating. Many people get confused or frustrated and give up.

If you don?t see a clear path to your goals right now, Blackbird CrossFit in Eldersburg can help.

Our expert coaches would be happy to meet with you to talk about your goals, whether they involve weight loss, improved cardiovascular fitness, greater strength, or something else.

We?ll find out where you?re at and where you want to go, then tell you how to get there as quickly as possible.

To book a free consultation at Blackbird CrossFit in Eldersburg, CLICK HERE!

Winter Skill Clinics at Blackbird CrossFit

Wed, 17 Dec 2025 18:46:22 GMT

There is an Open Prep Skill Clinic for every skill level!

Whether you plan to participate in the CrossFit Open Team League at the gym this year or not, these clinics are open to all of our members who want to learn or hone one of these skills. You'll walk away from each clinic with tips, progressions, drills, and skill work to practice. It's that extra practice before or after class, during open gym time, or at home that will help to get those next level skills you're chasing!

Our in-house clinics are included as a perk of the unlimited membership. For our 3x/week memberships or punch cards, the clinics are just $5 each. You'll find a sign up sheet at the front desk at least a week before each clinic.?

Any questions, see a coach!

Andrew Kinsey: Balancing Global Travel with CrossFit Dedication

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to CrossFit week after week?

One of my best friends (and former Blackbird) Jon Dorsey turned me onto CrossFit. Jon always spoke highly of Blackbird and CrossFit training in general. Jon was competing in the MAAC in April 2017, so I went to watch the competition and see what CrossFit looked like firsthand. From that day on I was hooked ? the energy in the room, the various components of the workouts, and the support I was watching throughout the teams and overall community was unlike anything I?ve ever seen in a gym atmosphere. I remember thinking ?I want to be able to do this? I don?t know how I?ll ever get there, but I want to try.? Within a week or 2 of watching the MAAC I joined Blackbird? I never looked back.

There are many reasons why CrossFit continues to be a part of my everyday life. For one, the results speak for themselves. I?m in the best shape of my life which I never thought would be a reality in my mid-30s. CrossFit has shown me that a decline in physical performance doesn?t have to be inevitable simply due to age.

I also can?t underestimate the impact CrossFit has on me mentally. It?s been a great way to deal with stress and build confidence, both inside and outside the gym. With the help of the BBCF coaches and community, I?ve been able to accomplish so many things in the gym that I never thought possible. CrossFit is hard and humbling, as are many things in life, but the best things in life don?t come easy. I very much view my training in this light.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

In general, just being open to new ideas. CrossFit programming is so unique and varied that I?m still learning new movements despite starting almost 8 years ago. This goes to show that thinking outside the box, or simply not always defaulting to the same routines, is key to success and achieving goals.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

I?m a fan of anything from the pull up bar/rig ? favorite being toes to bar.
Least favorite oddly enough is deadlifts ? I find them boring and particularly don?t like when they areprogrammed in workouts for time.

What do you enjoy most about Blackbird or CrossFit in general?

Blackbird is simply a great place ? great workouts, great coaches, great community and great facility. I have dropped into gyms all over the country and none have come close to checking all these boxes like BBCF does.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals? How close are you to reaching them?

At this point in my life, consistency is the main focus. PRs are great and still something I strive for. That said whether it?s a PR, fine tuning a technique, or just showing up, there is always something positive to take away from a workout.

Movement wise ? would still like to nail down ring muscle ups and handstand walks. I need to commit dedicated time to figuring these out.

When you are not CrossFitting what is your favorite thing to do?

I play ice hockey and have been with the same team for about 12 years. Our games are typically late at night (some as late as 10:50pm) which makes for some interesting morning workouts the next day! Like CrossFit, the team/community is fantastic, and it makes the late games all worth it in the end.

I also love golfing and will pretty much golf all year long ? if there isn?t snow on the ground, I?m probably out there. If there is snow on the ground, I also love to ski.

What is one fun thing about you that we may not know yet?

What advice would you give to someone who is hesitant to try CrossFit?

Just get through the door and try it! I remember being very intimidated, especially since the first time I witnessed CrossFit was at the MAAC and that was full of experienced athletes. That said, starting CrossFit was the best decision I?ve ever made in my fitness journey. Not to mention I have made a lot of good friends along the way. The coaches and community will support you and I?m positive anyone can achieve their fitness goals by showing up consistently and trusting the process.

What is your favorite workout fuel? What?s your favorite indulgence?

FREEWRITE:

Giovanna Rowan: Leading by Example, One Workout at a Time

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

Bret and I got very tired of the "Planet Fitness type" gyms. We wanted to try something challenging and fun, which is exactly what keeps us committed to BBCF! I have tried everything as far as workouts go, from old school Tae Bo tapes with my mom to Les Mills classes. I've done two half marathons, but eventually get burnt out or bored.

I love the class environment, forcing myself to do workouts that I would never attempt on my own. I love the friends we have made and the community of support (in and out of the gym) around us!

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

CrossFit has helped me start conquering my long-standing fears! I've gotten to the top of the rope multiple times, even though I'm terrified of heights. I have been able to kick up into a handstand, even though my brain doesn't love being upside down either. It's still a work in progress but I've learned that I am stronger than I think I am and my brain is the biggest enemy in the gym!

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Favorites are anything with dumbbells, barbell cleans, running and doubles!
Least fav, only because I am terrible at gymnastics, is rig work like toes to bar and pull-ups.

What do you enjoy the most about Blackbird or CrossFit in general?

CrossFit has changed my mentality about fitness. Bret & I are doing this for our future selves, and to be fit AF down the road. I am so inspired by our masters community doing the work everyday!! Blackbird has literally given me a family away from family and some of my closest friends. Also working out with my husband everyday is pretty awesome too (and hopefully my kids in the future!!)

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

Toes-to-Bar and Chest-to-Bar... I am coming for you!!

When you are not CrossFitting what is your favorite thing to do?

I love being with my family and my friends, as much as time allows. I also love to read and cook!

What is one fun thing about you that we may not know yet?

I have family in Southern Italy who I am close with and I can speak (mostly) fluent Italian.

What advice would you give to someone who is hesitant to try CrossFit?

Just do it!! You can modify anything and take it at your own speed, and the coaches are there to help you! Also have fun; at the end of the day, it's just exercise!

How has your approach to nutrition changed since starting CrossFit? If you've worked with one of our Blackbird Nutrition Coaches, tell us about your experience.

What is your favorite workout fuel? What about your favorite indulgence?

For carbs, I love sweet potatoes and pasta (duh). I don't usually use pre-workout, but I love electrolyte supplements! My favorite indulgence is chips and salsa (and margaritas) and pizza!

You've always been consistent in your attendance, even throughout 2 pregnancies. What's your secret to maintaining that drive?

It's the only time in my day that is "my time." It's my therapy, my stress relief, and also my social hour!! If don't come, I always notice my energy and mood changes.

Results? Tell us about your results!

Well, I have been able to workout through two full term pregnancies, have multiple postpartum PRs, and lose my pregnancy weight both times. I'm not gonna lie and say I'm 100% happy where I am now, but it's a slow and steady journey!

FREEWRITE: Is there anything you'd like to add about your CrossFit journey, the coaches, the community, or your experience at Blackbird?

I absolutely love this community, and I'm honored to be AOTM. I'm gonna be super awkward about it, but still it's super sweet to be thought of! Thankful for my happy place everyday!!

Weekday CrossFit Kids is Back

Wed, 17 Dec 2025 18:46:22 GMT

? Invest in Their Future: Weekday CrossFit Kids is Back! ?

Get ready, parents! Starting in May, our awesome CrossFit Kids, Minis, and Middle School Strength & Conditioning programs are BACK on weekdays! We offer specialized classes for:

CrossFit Minis (5-6 yrs): Introducing fundamental movement through play.
CrossFit Kids: Building a strong foundation in exercise and healthy habits.
Middle School Strength & Conditioning: Developing age-appropriate strength and athletic skills.

Our experienced coaches focus on teaching proper movement patterns, fostering a positive relationship with exercise, and building crucial confidence that extends beyond the gym.

MAY SESSION SCHEDULE:

Middle School (5-8th) : Mon. and/or Wed. @ 5-6pm
Minis (5-6yrs): Tues. @ 4:45-5:15pm
Kids (1st-4th): Tues. @ 5:15-6:00pm

We run 4 week sessions every month! Only $75/session .

SPACE IS LIMITED! Reserve your spot today by emailing us at crossfitkids@blackbirdcrossfit.com.

Give your child the advantage of a healthy, active, and confident start.

Against All Odds: Meet the Unstoppable Stephanie Bennett

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit?

Before my accident, I was a beginner CrossFit enthusiast. It wasn't long after starting CrossFit that I sustained a life altering spinal cord injury while training a client's young horse. After spending almost a year in inpatient rehabilitation, I decided to look into adaptive CrossFit training. I found Blackbird and after 3 years, I haven't looked back!?

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

My favorite movement at the gym is my modified push ups! My least favorite piece of equipment is the ski erg!?

What do you enjoy the most about Blackbird or CrossFit in general?

As a disabled person, a constant fear in public is vulnerability, whether from unwanted stares, the risk of falls in crowded places, or the frequent lack of accessibility. But Blackbird is my safe place. The community is aware, but not overly sensitive to my situation. I have made quite a few friendships over the years, and I love that I'm welcomed and accepted the way I am!

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

To be honest I have so many goals that I'm not even sure which one to write about. One day, I would really like to be able to compete in some kind of competition in the adaptive CrossFit arena.

When you are not CrossFitting what is your favorite thing to do?

I enjoy reading and coloring. I am supposed to get a service dog, so I'm really looking forward to getting outside to walk more when that happens. So many things require 2 hands which limits me, but I try hard not to let it get me down and I focus on the things I can do!

What is one fun thing about you that we may not know yet?

What advice would you give to someone who is hesitant to try CrossFit?

CrossFit is such an inclusive sport where people of all fitness levels can be involved. It is also a community of great people!

How has your approach to nutrition changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

I drink Premier Protein Cafe Latte for a quick snack before I get to the gym! I love anything with sugar!

How have your specific life challenges shaped your outlook on life, the importance of staying active, being around a community, etc.?

There is no doubt that staying active is crucial to most aspects of life. For me, I suffer from chronic pain. Sometimes it can be debilitating and it forces me to be idle until it passes. But I've noticed that my body is happier when I'm moving. Whether that means at the gym, in my home, or in social settings. In the end, movement is paramount for my physical challenges.

Results? Tell us about your results!

Weight loss, confidence, friendships made, and a refreshing new outlook. I am completely grateful to Matt and Rebekah Titus and Blackbird CrossFit for stepping in at the most perfect time to help me be a better version of the person I'm meant to be every time I come through the door!

Introducing THE WELLNESS BLUEPRINT by Blackbird

Wed, 17 Dec 2025 18:46:22 GMT

Blackbird CrossFit's Power Couple: Don & Chrissy Sweers – Redefining Strength and Resilience in Their 50s

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

Don- After turning 54 the local gym just didn't seem to cut it any longer. Chrissy's brother and Sister-in-Law have been doing CrossFit for 8 years and they always talked to us about it. I finally decided to give it a shot, and because of our friend Scott Houghton, I found my way to Blackbird. What keeps me coming back? Well, Chrissy sets the alarm clock so I might as well get up and go in with her.

Chrissy- I got tired of the same boring routine at my local gym and my brother and sister-in-law always shared their positive experiences with CrossFit, but I thought that wasn't for me. Don joined BB in January 2023 at the encouragement of our friend Scott Houghton and Don's excitement about the WODs, the people and the atmosphere got me intrigued enough to check it out. I keep coming back as I love the way I feel mentally and physically. And perhaps working for that 3-year Committed Club Yeti!!

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

Don- Competing in my first competition, and the feeling of pride on finishing in 3rd place. It was very challenging and there were a few times when I didn't think I would finish, but I pushed myself to finish, and it was very gratifying. I was definitely out of my comfort zone competing, but I learned that I can really push myself beyond what I perceive my limitations to be and then the feeling of accomplishment when I do.

Chrissy- CrossFit challenges me most days, still 2+ years later, but I've learned that I can push myself to do things I never thought I could do.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Don- I enjoy the barbell work. Back Squats, Front Squats, Push Press, etc. Least favorite is any complex with Burpee in the name.

Chrissy- My favorite lift is the Deadlift, probably because it's the one I've least struggled with. I enjoy anything with Kettlebells also, there was a KB accessory workout named after me when we were going to the Powerlifting classes. My least favorite is the snatch, any variation of it. I
still struggle to get my form correct and I just find it an awkward move. This is why I should take those Barbell classes, lol.

What do you enjoy the most about Blackbird or CrossFit in general?

Don- Like I always say, my favorite thing about CrossFit and the 5:30 AM class is when the 6:30am class walks in.

Chrissy- I really enjoy working out alongside the people in our 5:30am class, they are all so strong and inspiring which motivates me to push harder. CF leaves me with that feeling of accomplishment when the class ends and letting the 6:30am class know how awful the WOD was, ha. But seriously, I love starting my day with CF, it puts me in a better mood for the rest of the day! I really miss it on those days I can't make it in.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

Don- I really didn't have any specific goals. I just want to keep doing better, pushing myself and hopefully see a PR or two when I enter my scores.

Chrissy- I don't have a particular goal, but there are many movements I hope to accomplish one day, from a pull-up to toes-to-bar or double unders. Guess it would help if I tried practicing once in a while, lol. In the immediate future, my goal is to get ALL the box jumps prescribed in the WOD. Thanks to the encouragement (or should I say pushing) from Coach Justin Meeks, I've recently been able to do box jumps again. I have been too scared after a foot injury almost 2 years. One day I'd like to accomplish a higher box too!

What has it been like going through this journey together?

When you are not CrossFitting what is your favorite thing to do?

Don- Chrissy and I really enjoy going to wineries, traveling and spending time with Family and friends.

Chrissy- Don and I love to travel and spend time with friends and family. We are big sports fans and enjoy going to baseball and football games. We really enjoy listening to live music as well. On weekends, especially during the summer months you can find us at a local winery or
brewery.

What is one fun thing about you that we may not know yet?

What advice would you give to someone who is hesitant to try CrossFit?

Don- Just walk through the door and don't been intimidated. There is scaling for everything, so give it a shot, you won't regret it!

Chrissy- It won't cost you anything to try it, I wish I did many years ago. The only regret I have since beginning CF is that I didn't do it sooner. It's tough trying something new especially in your 50's, but it's never too late! I am so thankful I gave CF a try!

How has your approach to nutrition changed since starting CrossFit? If you've worked with one of our Blackbird Nutrition Coaches, tell us about your experience.

Don- Chrissy worked with Mary in the beginning on Nutrition, so that really helped me. She would plan out meals and make sure we were eating healthy. I have noticed that even though my weight isn't going down, my clothes fit better, and I'm definitely seeing and feeling muscle gain.

Chrissy- I worked with Mary shortly after joining BBCF, and she taught me a lot about the balance of eating carbs protein and fats, while also ensuring to get enough water in your day. I may not "track" my macros on a regular basis, but I am aware of them and try my hardest during the week. Sometimes that goes out the window on the weekends, it's a balance right??

The "number" on the scale hasn't changed much, but I know I've gained muscle, I feel better in my clothes and just an overall improvement on how I feel. That is what matters most to me.

What is your favorite workout fuel? What about your favorite indulgence?

Results? Tell us about your results!

Don- I'm still a work in progress, but I'm going to keep showing up, and keep pushing myself.

Chrissy- It's an on-going process, but I love the way I feel thanks to CrossFit!

FREEWRITE: Is there anything you'd like to add about your CrossFit journey, the coaches, the community, or your experience at Blackbird?

Don- I can't say enough about the coaches and 5:30 am class. We have so much fun with our group, and everyone is great! Most of all, a HUGE thank you to Matt and Rebekah for creating a wonderful CrossFit environment for us to be a part of!

Chrissy- Don's answer is how we both feel!! but also this... I struggled a lot in the beginning of my journey always comparing myself to others. Poor Don would hear an ear full; when will I not be the weakest lifter, I'll always be the last one in from a run, I'll never mark off an RX WOD, maybe CrossFit isn't for me. With help from Don, I began to focus on me and the growth within myself. I am not the young person in class, I am a 55+ woman and proud of myself for how far I've come. I may still have days where I struggle with these things, but I'm so much healthier and happier thanks to BBCF!

Emily Schumann: Power, Positivity & PRs

Wed, 17 Dec 2025 18:46:22 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

I grew up playing lacrosse, and part of our regimen was lifting in the weight room. Of course, as a small DIII school, we didn't have a strength and conditioning coach until my senior year. Even then, working with him was voluntary and only twice a week.

When I got my job as a performance coach at a local gym back in Maryland, I started working with one of the Personal Trainers there. He's the one that helped me transition into powerlifting. He would write my programs, and I followed them for a couple of years before trying to train on my own at the next gym I worked at.

Training by yourself to compete is not as fun as you think. I missed the team aspect of lacrosse and having people to compete against. So, when I ended up getting my job as a data engineer and was preparing to leave the gym I was working at, a friend of mine started talking about CrossFit, and I thought, why not give it a shot?!

It took one week of training at Blackbird to know that these were the people I wanted to surround myself with and who were going to push me to be a better athlete.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

Honestly, every aspect of CrossFit has challenged me. I thought I was a strong athlete before, but the "CrossFit cardio" is on an entirely different level! I will always bring my inhaler with me!

Leaving my ego at the door has been the biggest challenge, though. It's hard going from solo-training at a recreational gym to pushing yourself to keep up with all of these badass females. Some days are better than others, but I'm constantly learning how to improve and how to give my body grace when necessary.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

If I never had to do a burpee again, you wouldn't hear a single complaint out of me! Give me all the heavy lifts, especially squats!

What do you enjoy the most about Blackbird or CrossFit in general?

The people, you'll never find a community like the one we have at Blackbird. It truly is a family atmosphere!

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

I want to consistently RX workouts. Some days are better than others, but I'd rather try and fail, than not try at all! It helps when your friends don't let you scale movements/weights they know you can do RX.

When you are not CrossFitting what is your favorite thing to do?

I love being outside with my fur-baby, Lany, or snuggled up reading a good book, or watching a scary movie!

What is one fun thing about you that we may not know yet?

I love to have concerts in my car! You guys have heard me yell, but you haven't heard me sing!

What advice would you give to someone who is hesitant to try CrossFit?

How has your approach to nutrition changed since starting CrossFit? If you've worked with one of our Blackbird Nutrition Coaches, tell us about your experience.

I LOVE to eat! So eating enough has never been a problem for me, it's eating enough of the right things, like getting in enough protein.

My eating habits have fluctuated since starting CrossFit. My appetite increased at first, but once I started properly fueling myself with the right proteins and carbs, I started noticing the increase in muscle and my clothes fitting slightly differently.

And we can't forget the creatine!

What is your favorite workout fuel? What about your favorite indulgence?

I always have a Barebells Bar before a workout, it's like a Snickers bar with 20g of protein! Just what I need at 5:30 in the morning! But if I really want to treat myself, you can catch me curled up on the couch with a pint of Ben and Jerry's!

Results? Tell us about your results!

FREEWRITE: Is there anything you'd like to add about your CrossFit journey, the coaches, the community, or your experience at Blackbird?

The heart of Blackbird is truly the people. Lifting with my PowerBuff Gals (Coach Andi, Coach Kristin, and Coach Kristie) or training with the boys on Saturdays (Coach Brett, Coach Dan, Coach Justin, and Coach Austin), I never fail to leave the gym with a good laugh and a full heart.

From D1 to Mom of 3: Laura Durfee’s Still in the Game

Wed, 17 Dec 2025 18:46:22 GMT

Meet Laura Durfee, powerhouse. Laura is a mom of three and Speech-Language Pathologist who somehow manages to balance early morning workouts with the joyful chaos of raising three boys. A Long Island native, she moved to Maryland for college, played Division I lacrosse at Towson, and later earned her Master's at Loyola. Now settled in Sykesville with her husband Russ, she brings her amazing energy to everything she does, whether it's chasing kids, seeking out the next thrill, or vibing at the beach. We especially love when Laura brings her positivity to the 5:30am class - it's one of our favorite ways to start the day!

Since joining Blackbird CrossFit (thanks to a well-timed push from fellow Blackbird Bianca), Laura has found more than just a fitness routine, she's found a community that fuels her. From crushing the cardio to pushing herself at Friday Night Lights and competitions, she shows up with heart, hustle, and humor. CrossFit has not only helped her rediscover the competitive edge she thrived on as an athlete, but also inspired a mindset shift: consistency and progress over perfection. Whether it's burpees or box jumps, Laura embraces the challenge and her biggest win, simply being present, prioritizing her health, and setting a strong example for her boys. Meet Laura...

Tell us about yourself.

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

I've got to give credit where credit is due, our girl, B! I moved to Sykesville from the city, where I was surrounded by amazing friends who were the perfect balance of social and fit. Once I moved to the burbs, I was craving that same type of energy and those Merritt classes weren't cutting it. I distinctly remember sitting on my couch one Sunday night and Bianca texting me basically telling me to be at the 5:30am class the next morning. I'm so glad I didn't have much time between heading to bed and waking up to change my mind about going. What keeps me coming back week after week, the community and the friends I've met along the way! Oh, and of course, the fitness.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

CrossFit has really pushed me to try movements I never would have attempted outside of BBCF. As someone who's definitely not a gymnast, tackling various gymnastic movements has been a significant challenge and certainly outside my comfort zone. Even so, it's been incredibly rewarding and fun to just give them a go. I'm slowly learning to care less about epic fails and more about just trying. Sure, I still have those moments where my brain screams "nope!", but I'm (with Meeks? help) getting better at squashing the negative self-talk and just trusting the process.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

True confession - I'm a CrossFit enthusiast who's secretly a cardio fiend. Running, burpees, box jumps, wall balls, rope climbs, yes, please! I also have a soft spot for heavy dumbbells, split jerks, push press and dare I say it, thrusters. Just no snatches, OHS, or deadlifts and T2B is my favorite frenemy.

What do you enjoy the most about Blackbird or CrossFit in general?

Honestly, it sounds cliche, but what I love most about Blackbird is the community. The vibe, the people, it's all just top-notch. As for CrossFit generally, CrossFit totally scratches my itch for that competitive, team, D1 athlete intensity I used to thrive on. So yeah, those "I'd love to be a Pilates girl, but I'm not chill" memes, totally me, which is why CrossFit fits the mold.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

UGH! I want to string pull-ups and T2B for more than 5-7 reps at a time. I'd also love to learn butterfly pulls ups just because they are so damn pretty!

When you are not CrossFitting what is your favorite thing to do?

I'm rarely one to sit still! My world revolves around my three boys, which means lots of nights and weekends at practices and games, silly moments, dance parties, and late-night movie marathons. When it's just me, I love diving into crafts, cooking, DIY projects (especially organizing!), and, of course, escaping to the water - boat, beach or lake, I love it all.

What is one fun thing about you that we may not know yet?

I'm a total thrill-seeker who loves a good time, especially surrounded by people! If you ask me to do something, I very rarely say "no." Dinner and drinks, I'm in! A concert or trip - when do we leave? I've even been skydiving, so I think God knew exactly what He was doing when He gave me three boys!

What advice would you give to someone who is hesitant to try CrossFit?

How has your approach to nutrition changed since starting CrossFit?

My nutrition journey is definitely a work in progress, one day I'm overindulging, the next I'm not eating enough! But things that I have changed over the years ? I've ditched the scale and simply gauge things more so on how I feel. I've leaned on HelloFresh and Factor meals for fitting healthy eating into our busy family routine. I've learned the importance of not skipping breakfast and fueling up with protein-packed meals throughout the day. My latest mission is figuring out how busy parents are supposed to squeeze in dinner between all of the daily practices and games!

What is your favorite workout fuel? What about your favorite indulgence?

I've never been one to eat before a workout. But, my go to fuel is definitely my pre-workout, which I rely on for energy, despite the fact that I am convinced it glows in the dark. I'm usually sipping on it in a child's size cup as I stroll into the 5:30am class at 5:32. I also love throwing LMNT into my water. My favorite indulgences - pizza, chips & queso, and of course jalapeno margaritas and grapefruit crushes!

Results? Tell us about your results!

FREE WRITE: Is there anything you'd like to add about your CrossFit journey, the coaches, the community, or your experience at Blackbird?

I always wish I'd started CrossFit sooner, but I truly believe it's the Blackbird community that's kept me committed. This gym is unlike any other; I genuinely mean that. My younger self would've laughed at the idea of me willingly waking up to work out at 5:30am, especially since I'm a complete night owl. But I do it because it doesn't feel like "work" when you are surrounded by incredibly fun individuals. The coaches, the environment, the positivity, the perfect intensity at Blackbird are unmatched. I can't thank this community (and my morning crew) for always keeping me laughing, having fun, and coming back for more!

BOOT CAMP & BREWS -- Free Back-to-School Event

Wed, 17 Dec 2025 18:46:22 GMT

The kids are headed back to school, now it's your turn to start fresh.

Join us the morning after school starts for a FREE Boot Camp workout just for moms, followed by coffee and a fun chat on simple, sustainable healthy habits for YOU (and your family) this school year.

All fitness levels welcome ? no experience needed
Bring a friend for more fun
Leave feeling energized, accomplished, and ready to take on your day

Date: September 3, 2025
Time: 9:30-10:30am
Location: Blackbird CrossFit
Cost: FREE!

Moms, this is your invitation to kickstart your health in a way that sticks. We'll sweat, sip coffee, and share simple strategies for a successful school year.

BONUS: Every mom who attends will get our "Healthy School Year Starter Kit", filled with easy habit tips, quick workouts you can do at home, and a little extra something to keep your coffee cup full.

? Reserve your spot now ? CLICK HERE TO REGISTER

Our Small Group Boot Camp classes are run by Jackie Bednarczyk, a local mom of 3!

There is NO pressure or obligation to join our Boot Camp classes after this event. We just wanted to help our local moms kick off the school year on a healthy note!

But if you like it, and want more info...

Jackie runs 4-week sessions at the beginning of each month. She has current openings in her next session meeting on Mondays & Wednesdays from 9:15am-10:15am . It will begin on Monday, September 8th ! She also offers private and semi-private personal training! Meet Jackie...

As a contractor at Prime Physical Therapy (2020-2025), Jackie has designed and implemented personalized strength and mobility programs, ensuring safe, effective, and engaging training experiences. She believes that fitness isn't one-size-fits-all and takes the time to truly understand each client's unique goals, challenges, and lifestyle. By building strong relationships, she helps clients stay accountable while adapting their programs to fit their needs-whether that means modifying workouts, adjusting expectations, or providing the right level of motivation and support.

Jackie holds multiple certifications, including Certified Personal Trainer (ACE), Level 1 & 2 Pain-Free Performance Specialist (PPSC), and Certified Health Coach (Dr. Sears). She is also currently completing her Precision Nutrition Level 1 certification to further support her clients in achieving a balanced and healthy lifestyle.

Passionate about empowering individuals at every fitness level, Jackie believes that movement should be pain-free, effective, and, most importantly, enjoyable. By meeting clients where they are and holding them accountable in a way that works for them, she ensures they not only reach their goals but also build the confidence to maintain their progress for life.

If you have any questions, please reach out to Jackie at jackie@blackbirdcrossfit.com.

Rachel Guilfoyle: 8 Years of Strength, Community, and Confidence

Wed, 17 Dec 2025 18:46:22 GMT

Say hello to Rachel Guilfoyle, our October Athlete of the Month! Rachel is a wife, mom to two awesome boys, and a professor in the Occupational Therapy Department at McDaniel College. She's all about helping people get back to living fully after neurological injuries, and she brings that same heart and determination to the gym. When she's not lifting heavy or cheering her kids on at their athletic events, she's watching the Ravens and Orioles.

Rachel found CrossFit when she realized she needed something more than just going through the motions. She found that, and more, in CrossFit and never looked back. Since then, she's run marathons, crushed Hyrox races, and hit lifts she never thought possible. What keeps her coming back? The challenge, the wins - both big and small - and most of all, the Blackbird community that lifts each other up every step of the way.

These days, her goals are all about staying strong, moving well, and being ready for anything life throws her way. She has put in a lot of extra work this year in the gym and in the kitchen. CrossFit - and a specific focus on nutrition - has given her more energy, confidence, and strength in everyday life. You can even see her running before and after class, and inspiring her friends to do it with her! For Rachel, it's not just about fitness - it's about showing up, growing, and doing it all alongside people who believe in you. Meet Rachel...

Tell us about yourself.

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

The turning point for me was realizing I wanted a workout that actually challenged me, not just something I could coast through. CrossFit pushed me physically and mentally in a way I hadn't experienced before. CrossFit has allowed me to complete two marathons, multiple Ragnars, Hyrox and lift heavier than I ever thought I would be able to! What keeps me coming back week after week is both the community, everyone cheering each other on, and having the confidence that I can lift heavy sh!t!

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Favorite: moderately heavy cleans paired with cardio, wall balls, thrusters, long chippers

Least Favorite: barbell snatches, pushups, sprinting anything, being upside down

What do you enjoy the most about Blackbird or CrossFit in general?

What I cherish most about Blackbird/CrossFit is the sense of connection and unwavering support by the coaches and members. Every workout challenges you, but it's the people beside you, cheering you on and lifting you up, that make it truly meaningful. It's more than fitness; it's a community where you're seen, believed in, and pushed to grow. I've gained so many friends that have seen my potential even when I couldn't, and hold you to a higher standard because they know you're capable of more.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

My goals have evolved with time. I chased numbers a 300-pound deadlift and back squat. But now, it's less about hitting a one rep max and more about moving well, feeling strong, and staying capable. My focus is on being able to run, jump, lift, and be fully capable of anything that I want to do, not just now but for years to come.

When you are not CrossFitting what is your favorite thing to do?

I love to watch my kids do what they love - we spend lots of time on sports fields. I am a huge Ravens and Orioles fan! We also love to travel to new places and find what makes each place unique.

What is one fun thing about you that we may not know yet?

I am adaptable! My OT brain has helped me be able to scan a room and use what is available to instantly think of different ways to adapt the same activity so that everyone can participate.

What advice would you give to someone who is hesitant to try CrossFit?

How has your approach to nutrition changed since starting CrossFit?

Since starting CrossFit, my approach to nutrition has shifted from eat what's convenient, to really thinking about how food fuels performance. Working with Mary at Blackbird Nutrition was a game-changer, she helped me create a plan that's realistic and sustainable. I've noticed changes I didn't expect - I am not starving at 3pm and reaching for Doritos, my body composition has improved, and my energy levels don't wax and wane.

What about your favorite indulgence?

McDonald's fountain diet coke!

FREE WRITE: Is there anything you'd like to add about your CrossFit journey, the coaches, the community, or your experience at Blackbird?

Liz Moore: Stronger at 60 — A Journey of Resilience, Renewal, and Relentless Consistency

Wed, 17 Dec 2025 18:46:22 GMT

When you think of dedication, perseverance, and a quiet-but-unshakable commitment to self-growth, you think of Liz Moore . A Blackbird member for six and a half years, Liz embodies what it means to show up for yourself, even when the road gets hard, even when life gets busy, and even when the drive is 45 minutes each way.

Liz's story with Blackbird CrossFit began thanks to a gentle nudge from Coach Justin while she was watching her daughter Caitlin in class. Caitlin had joined seven months earlier, and one day Liz found herself on the sidelines, until she wasn't. One invitation turned into a first class. That first class turned into a habit. And that habit turned into six and a half years of growth, strength, and transformation.

As a dentist, Liz carried years of wrist pain, pain that eventually required surgery to repair. But what stands out most isn't the injury; it's what she did throughout the entire journey. She never stopped showing up. She scaled when she needed to, moved how she could, and trusted the process through every stage of recovery. The coaches modified workouts, she kept a positive attitude, and slowly, day by day, she rebuilt the mobility and strength she'd lost.

And through that process, something incredible happened, she healed far more than just her wrist.

Liz found yoga during her recovery and fell completely in love with the practice. Over the past few years, she has become a weekly yoga regular, and that passion has now grown into a new goal: working toward her yoga teacher certification. Today she blends CrossFit 4-5 days a week with hours of yoga, creating a balanced, powerful routine that has helped her lean out, gain muscle, and feel better in her body than ever before.

At 60, Liz says she now loves herself and her body, perhaps the most meaningful transformation of all.

Her coaches and fellow athletes admire her consistency, her humility, and the way she listens to her body. She trains with intention. She modifies smartly. She never makes excuses. She keeps going. And she continues becoming stronger, healthier, and happier with each passing year.

Outside of workouts, Liz is also one of the quiet caretakers of our space, the one who refreshes our outdoor flower pot each season just because she loves this community and wants to make it beautiful. That's the kind of person she is: thoughtful, invested, and proud of her happy place.

Liz is, in every sense, a Blackbird treasure.
A reminder that you're never too old to transform.
A testament to what consistency can build.
And a living example of joy, strength, and self-love in motion. Meet Liz...

Tell us about yourself.

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

Justin Metzger dragged me off the brown couch in 2018 when Caitlin was a member and I was her driver. I was supposed to be at my old gym on a treadmill so I was dressed to work out. Justin asked if I wanted to join in. I've never left.

I failed a Cardiac Calcium CT scan in 2020, had to do a nuclear stress test during the pandemic with an N95 mask on, and the cardiologist was impressed with my results. I was told to just keep doing what I was doing for exercise and my heart would be fine. At the time, we were still doing virtual classes; Caitlin and I were doing 4 or 5 a week. So I owe Crossfit for my heart health.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

I have always wanted to lift weights. Being 60 years old and female, I was always discouraged as a young athlete from lifting weights. Now as an osteoarthritic, older woman, lifting weights is great for my bone health. CrossFit makes it safe for me to lift.

What do you enjoy the most about Blackbird or CrossFit in general?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

My favorite lift is by far a dead lift. No thumbs required. And I actually love the long cardio WODs.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

One day I will get double unders. I can flick my wrist again and I occasionally get a dub, so maybe this winter! And I would like to eventually do a pull up. I am able to hang from the rig again and do scap pull ups!

When you are not CrossFitting what is your favorite thing to do?

Yoga and walking my dog, Willow.

What is one fun thing about you that we may not know yet?

What advice would you give to someone who is hesitant to try CrossFit?

Try CrossFit at Blackbird. Blackbird CrossFit is for every BODY!

How has your approach to nutrition changed since starting CrossFit?

Over the years, I've lost weight; I've gained weight. Now, I have lost fat and gained muscle, for sure. I'm just stronger and healthier than I have ever been.

What about your favorite indulgence?

My post workout refuel is a dark chocolate sea salt Rx bar. AND I LOVE DARK CHOCOLATE AND COFFEE !

Results? Tell us about your results!

Against All Odds: Meet the Unstoppable Stephanie Bennett

Sun, 04 May 2025 23:23:00 GMT

What was the turning point that led you to CrossFit?

Before my accident, I was a beginner CrossFit enthusiast. It wasn’t long after starting CrossFit that I sustained a life altering spinal cord injury while training a client’s young horse. After spending almost a year in inpatient rehabilitation, I decided to look into adaptive CrossFit training. I found Blackbird and after 3 years, I haven’t looked back!

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

My favorite movement at the gym is my modified push ups! My least favorite piece of equipment is the ski erg!

What do you enjoy the most about Blackbird or CrossFit in general?

As a disabled person, a constant fear in public is vulnerability – whether from unwanted stares, the risk of falls in crowded places, or the frequent lack of accessibility. But Blackbird is my safe place. The community is aware, but not overly sensitive to my situation. I have made quite a few friendships over the years, and I love that I’m welcomed and accepted the way I am!

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

To be honest I have so many goals that I’m not even sure which one to write about. One day, I would really like to be able to compete in some kind of competition in the adaptive CrossFit arena.

When you are not CrossFitting what is your favorite thing to do?

I enjoy reading and coloring. I am supposed to get a service dog, so I’m really looking forward to getting outside to walk more when that happens. So many things require 2 hands which limits me, but I try hard not to let it get me down and I focus on the things I can do!

What is one fun thing about you that we may not know yet?

What advice would you give to someone who is hesitant to try CrossFit?

CrossFit is such an inclusive sport where people of all fitness levels can be involved. It is also a community of great people!

How has your approach to nutrition changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

I drink Premier Protein Cafe Latte for a quick snack before I get to the gym! I love anything with sugar!

How have your specific life challenges shaped your outlook on life, the importance of staying active, being around a community, etc.?

There is no doubt that staying active is crucial to most aspects of life. For me, I suffer from chronic pain. Sometimes it can be debilitating and it forces me to be idle until it passes. But I’ve noticed that my body is happier when I’m moving. Whether that means at the gym, in my home, or in social settings. In the end, movement is paramount for my physical challenges.

Results? Tell us about your results!

Weekday CrossFit Kids is Back

Sun, 13 Apr 2025 16:13:00 GMT

�� Invest in Their Future: Weekday CrossFit Kids is Back! ��

Get ready, parents! Starting in May, our awesome CrossFit Kids, Minis, and Middle School Strength & Conditioning programs are BACK on weekdays! We offer specialized classes for:

Our experienced coaches focus on teaching proper movement patterns, fostering a positive relationship with exercise, and building crucial confidence that extends beyond the gym.

MAY SESSION SCHEDULE:

We run 4 week sessions every month! Only $75/session .

SPACE IS LIMITED! Reserve your spot today by emailing us at crossfitkids@blackbirdcrossfit.com.

Give your child the advantage of a healthy, active, and confident start.

Giovanna Rowan: Leading by Example, One Workout at a Time

Fri, 07 Mar 2025 18:45:00 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

Bret and I got very tired of the “ Planet Fitness type” gyms. We wanted to try something challenging and fun, which is exactly what keeps us committed to BBCF! I have tried everything as far as workouts go, from old school Tae Bo tapes with my mom to Les Mills classes. I’ve done two half marathons, but eventually get burnt out or bored.

I love the class environment, forcing myself to do workouts that I would never attempt on my own. I love the friends we have made and the community of support (in and out of the gym) around us!

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

CrossFit has helped me start conquering my long-standing fears! I’ve gotten to the top of the rope multiple times, even
though I’m terrified of heights. I have been able to kick up into a handstand, even though my brain doesn’t love being upside down either. It’s still a work in progress but I’ve learned that I am stronger than I think I am and my brain is the biggest enemy in the gym!

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Favorites are anything with dumbbells, barbell cleans, running and doubles!
Least fav, only because i am terrible at gymnastics, is rig work like toes to bar and pull-ups.

What do you enjoy the most about Blackbird or CrossFit in general?

CrossFit has changed my mentality about fitness. Bret & I are doing this for our future selves, and to be fit AF down
the road. I am so inspired by our masters community doing the work everyday!! Blackbird has literally given me a family away from family and some of my closest friends. Also working out with my husband everyday is pretty awesome too (and hopefully my kids in the future!!)

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

Toes-to-Bar and Chest-to-Bar… I am coming for you!!

When you are not CrossFitting what is your favorite thing to do?

I love being with my family and my friends, as much as time allows. I also love to read and cook!

What is one fun thing about you that we may not know yet?

I have family in Southern Italy who I am close with and I can speak (mostly) fluent Italian.

What advice would you give to someone who is hesitant to try CrossFit?

Just do it!! You can modify anything and take it at your own speed, and the coaches are there to help you! Also have fun; at the end of the day, it’s just exercise!

How has your approach to nutrition changed since starting CrossFit? If you’ve worked with one of our Blackbird Nutrition Coaches, tell us about your experience.

What is your favorite workout fuel? What about your favorite indulgence?

For carbs, I love sweet potatoes and pasta (duh). I don’t usually use pre-workout, but I love electrolyte supplements! My favorite indulgence is chips and salsa (and margaritas) and pizza!

You’ve always been consistent in your attendance, even throughout 2 pregnancies. What’s your secret to maintaining that drive?

It’s the only time in my day that is “my time.” It’s my therapy, my stress relief, and also my social hour!! If don’t come, I always notice my energy and mood changes.

Results? Tell us about your results!

Well, I have been able to workout through two full term pregnancies, have multiple postpartum PRs, and lose my pregnancy weight both times. I’m not gonna lie and say I’m 100% happy where I am now, but it’s a slow and steady journey!

FREEWRITE: Is there anything you’d like to add about your CrossFit journey, the coaches, the community, or your experience at Blackbird?

I absolutely love this community, and I’m honored to be AOTM. I’m gonna be super awkward about it, but still it’s super
sweet to be thought of! Thankful for my happy place everyday!!

Winter Skill Clinics at Blackbird CrossFit

Thu, 23 Jan 2025 00:21:00 GMT

There is an Open Prep Skill Clinic for every skill level!

Whether you plan to participate in the CrossFit Open Team League at the gym this year or not, these clinics are open to all of our members who want to learn or hone one of these skills. You’ll walk away from each clinic with tips, progressions, drills, and skill work to practice. It’s that extra practice before or after class, during open gym time, or at home that will help to get those next level skills you’re chasing!

Our in-house clinics are included as a perk of the unlimited membership. For our 3x/week memberships or punch cards, the clinics are just $5 each. You’ll find a sign up sheet at the front desk at least a week before each clinic.

Any questions, see a coach!

Good News: Fitness Reduces Risk of Disease, Even If You’re Still Working on Your Weight

Wed, 22 Jan 2025 23:56:00 GMT

A recent Men’s Health article suggests people should be focusing on fitness, not body weight, if they want to improve their health.

Is that the best plan?

Let’s dig into the article and find out!

If you want to check out the article, it’s here: “Fitness, Not Weight, Is the Best Marker of Health, Finds New Study.”

The quick summary: A study published in the British Journal of Sports Medicine reviewed 20 articles and found that “cardiorespiratory fitness is a strong predictor of cardiovascular disease and all-cause mortality and reduces risks associated with overweight and obesity.”

That means people who improve cardiovascular fitness can reduce the risk of cardiovascular disease even if they remain overweight.

The Men’s Health article suggested the “arbitrary goal of weight loss” is less important than moving more. It states, “Being fit is protective against cardiovascular disease and dying, regardless of your body weight and BMI.”

This is good news if you have ever struggled with your weight. In simple terms, all is not lost if you improve your cardio, strength, and overall fitness, but can’t hit a precise weight goal you have in mind.

You’re still winning!

That, of course, doesn’t mean a weight goal you’ve set isn’t important. It just means that you will still reap huge rewards from exercise even if the number on the scale doesn’t change as fast as you want it to. Don’t quit working out!

Here are two important notes related to this study:

1. Cardiovascular fitness is just one part of overall fitness.

We’ve found that focusing on overall fitness helps more people accomplish all their goals—especially weight-loss goals.

We most definitely help people improve cardiorespiratory fitness at Blackbird CrossFit in Eldersburg, but we also focus on strength, speed, power, endurance, stamina, flexibility, balance, and more. This holistic approach—which includes healthy eating habits—has incredible effects on mental health, self-esteem, quality of life, and key health metrics, including weight.

Improving your “cardio” is great, but don’t neglect these other aspects of fitness that will also aid in reducing risks of disease and aid in weight loss.

At Blackbird CrossFit, we believe in training for a long and healthy life!

Functional Strength is Key: Focus on exercises that improve functional strength – the ability to perform everyday activities like lifting groceries, climbing stairs, and getting out of a chair.

By incorporating strength training into your fitness routine, you can not only improve your cardiovascular health but also significantly enhance your overall quality of life as you age.

2. General movement is great, but it isn’t specific training.

Don’t misunderstand: You should move more, especially if you’ve struggled with activity in the past. Every step is literally progress in the right direction.

But to improve and optimize cardiovascular fitness, you oftentimes need a plan beyond “walk for 20 minutes once a day.”

Our experienced coaches understand that everyone’s journey is unique. Whether you’re a seasoned athlete or just starting your fitness journey, we’ll guide you through modifications and progressions to ensure you’re consistently challenged and progressing safely. Every day is a bit different, from high-intensity interval training (HIIT) to strength and conditioning, which keeps you having fun and coming back for more.

Need Help?

Improving fitness and losing weight can be intimidating. Many people get confused or frustrated and give up.

If you don’t see a clear path to your goals right now, Blackbird CrossFit in Eldersburg can help.

Our expert coaches would be happy to meet with you to talk about your goals, whether they involve weight loss, improved cardiovascular fitness, greater strength, or something else.

We’ll find out where you’re at and where you want to go, then tell you how to get there as quickly as possible.

To book a free consultation at Blackbird CrossFit in Eldersburg, CLICK HERE!

Craig Mertan: Early Bird Gets the Gains

Wed, 08 Jan 2025 01:17:00 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

I’ve always been active, whether through jobs that kept me on my feet or walking everywhere in New York. I even did spin classes while living there. But after moving to Maryland, I found myself driving more, moving less, and missing that physical activity. I joined a gym, but I wasn’t seeing the results I wanted. That’s when Tim suggested I try CrossFit. I’d resisted it for years, thinking it was “too intense,” but I gave it a shot. On my first day, I confidently thought I’d be doing ring muscle-ups. Matt laughed and said he’d find a scale for me, and I remember thinking, “What’s a scale?” lol.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

During longer, more challenging cardio workouts, there have been moments when I’ve felt like giving up. But I never did, and every time afterward, I’m so grateful I pushed through.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Can I say accessory work? lol . I definitely prefer AMRAPs over For Time WODs—I feel like you can push yourself hard and still slow down when you’re running on empty by the end.

I enjoy anything bar-to-overhead or exercises that don’t require a full squat (shoutout to my poor knees and weak thighs, lol ). Thrusters and overhead squats? Not a fan. And why are burpees so ridiculously hard? At least now I can actually do an overhead squat without falling over, so there’s progress!

What do you enjoy the most about Blackbird or CrossFit in general?

It keeps me interested week after week, which isn’t easy to do with me.

You’ve always been consistent, but you’ve been putting in a lot of extra work this year. What has been the catalyst for this?

It’s a lot about maintenance at this point and trying to make small gains where I can for as long as I can.

What are your CrossFit goals? How close are you to reaching them?

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

I definitely feel better on days I work out as opposed to days I do not (oof this holiday eating was rough with no working out…)

When you are not CrossFitting what is your favorite thing to do?

My happy place is cooking. I love trying different combinations to see what works and what doesn’t. You never quite know what you’re going to get but when it works it’s good eats!

What is one fun thing about you that we may not know yet?

How has your approach to nutrition changed since starting CrossFit?

I would love to start eating smaller portions but the salads we make are just so good it’s hard. I also don’t feel as bad eating dessert if I’ve worked out that day.

What advice would you give to someone who is hesitant to try CrossFit?

Results? Tell us about your results!

Without a doubt, I’m more fit now than prior to starting CrossFit. Before joining I never worked on my core which is now one of my primary focuses at the gym both during and after the WOD during the cool down. I am still getting occasional PRs albeit at a slower rate, but that’s a win in my book!

Julia Halberstam: Overcoming Obstacles, Inspiring Others

Fri, 06 Dec 2024 21:20:00 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

I’ve really loved the friendly competition and the amazing friends I’ve made along the way! It’s been such a great experience pushing myself as an athlete and discovering my full potential.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

My favorite moments include box jumps, toes to bar, and pull-ups. My favorite lift is cleans. As for workouts, I can’t decide between Fran or Kelly.

What do you enjoy the most about Blackbird or CrossFit in general?

The community support as they rallied behind me as an adaptive athlete was a true testament to the gym and its members at Blackbird.

Tell us about your experience training for and competing in the Adaptive CrossFit Games this year. What did that experience mean to you?

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

I have never been more confident in myself and my abilities!

When you are not CrossFitting what is your favorite thing to do?

I enjoy hiking with my Breezy, Tilly, and Mouse… and Summer.

What is one fun thing about you that we may not know yet?

I went to the States for bowling in high school and won the State Championship.

What advice would you give to someone who is hesitant to try CrossFit?

How has your approach to nutrition changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

My favorite snacks for fueling workouts are Sour Patch Kids and animal crackers.

Results? Tell us about your results!

Over time, I’ve noticed significant changes in both my body and mind that have contributed to an overall sense of happiness and fulfillment. My transformation goes beyond just aesthetics; I have gained strength and stamina, making everyday tasks feel easier and more manageable. Whether it’s lifting heavier weights at the gym or simply having more energy to walk or run, I can feel my body becoming stronger and more resilient. This newfound strength not only enhances my physical capabilities but also boosts my confidence. I stand a little taller, move a little more freely, and take pride in what my body can achieve.

On the mental side, the impact of regular workouts has been profound. Each session in the gym or on the track serves as a release—an opportunity to clear my mind and focus on the present moment. The endorphins that flood my system during and after exercise create a natural high, elevating my mood and reducing feelings of stress or anxiety. I find that I’m better equipped to handle life’s challenges with a positive outlook.

Establishing a routine of working out has provided structure to my day, instilled discipline, and given me a sense of accomplishment. It’s amazing how a simple commitment to my health can lead to such a powerful shift in my overall happiness.

Stronger, Mind & Body: Kim’s Wellness Journey

Tue, 05 Nov 2024 21:16:00 GMT

What was the turning point that led you to CrossFit? What keeps you coming back to Blackbird week after week?

A few months before COVID hit, I started working out in a small, independent gym doing weights and TRX which I really enjoyed. But then 2020 happened: COVID, moving, twin pregnancy, etc. 2020 set me back dramatically. I was eating chocolate at 9am and my body felt weak. I started seeing how my parents and in-laws couldn’t get down on the floor with my kids or run after them. At 36 and 285lbs (steadily creeping up to my highest weight of 315lbs) I knew I wanted a lifestyle change, an intervention. Goals of weight loss and increased stamina drew me in, but it was the mental shift that has kept me going. The community helped me feel supported and inspired. I looked around the room and my definitions of what fitness and strength were expanded. I found inspiration in the fellow moms working out at 5:30am, the couples and families making fitness a household journey, and everyone pushing themselves to their limit. I come back every week to grow stronger, to challenge myself physically and mentally on what I think I can do, to set an example for my kids, and to redefine my relationship with my body. Going to the gym keeps me grounded and reminds me to take care of myself.

Can you share a specific instance where CrossFit has challenged you in a positive way? What did you learn from it?

Doing the Open was a huge physical and mental challenge. I worried about letting my team down, everyone watching me, not being able to do the movements and needing to scale ‘too much’. My anxiety was through the roof…but I wanted to be a part of the community. I wanted people to take me seriously, to see that I was trying. I wanted to mentally commit, stop with the excuses and embrace the challenge. I wanted to take myself seriously! Doing the Open, I learned that I can do hard things and that there is a community cheering me on, even when I am last. I also learned that I need to just do the damn thing…lol. I was doing plate jumps for way too long. The Open motivated me to pull the trigger, get out of my comfort zone and jump rope.

What is your favorite memory or experience from the gym?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

No surprise here, I love lifting…any kind. Lifting heavy shit first thing in the morning gives me a pep in my step for the rest of the day. Specifically, I would say back squats and snatches.

My least favorite would be box jumps, at the moment. I am thrilled to have conquered them but busted shins last longer than I expected!

What do you enjoy the most about Blackbird or CrossFit in general?

I also appreciate the focus on whole body health and fitness. Blackbird isn’t just focused on hitting the numbers, be them on the scale or the barbell. Blackbird remains focused on promoting a healthy lifestyle and realizes that will look different from person to person.

Can you share a specific health improvement or positive change in your life that you attribute to CrossFit?

What are your CrossFit goals and how close are you to reaching them?

I also want to keep working on remembering to not compare the first year of my journey to someone else’s decade long journey. It is not fair to me, and it minimizes their effort and journey.

When you are not CrossFitting what is your favorite thing to do?

I love family day trips with my husband and kids, escape rooms, and baking.

What is one fun thing about you that we may not know yet?

I love decorating cakes.

What advice would you give to someone who is hesitant to try CrossFit?

Also, just do it. You won’t regret it.

How has your approach to nutrition changed since starting CrossFit? If you’ve worked with one of our Blackbird Nutrition Coaches, tell us about your experience.

What is your favorite workout fuel? What about your favorite indulgence?

I’m usually an early-bird so my go-to is grabbing a banana when I leave the house. My favorite indulgence…there are so many…sweet would be a really good piece of homemade chocolate cake with chocolate frosting, if I went savory I would have to go with homemade pasta in a cream sauce.

Results? Tell us about your results!

My cumulative powerlifting total is 670…750 here I come!!

Unwavering Optimism: George Connolly’s Secret to Success

Fri, 04 Oct 2024 23:11:00 GMT

What made you start CrossFit? Has your motivation changed over the years?

I came to BBCF during the height of the Pandemic, I just wanted a safe place to workout and the squares were comforting. The workouts were challenging from day one. I have really enjoyed surprising myself by doing things I didn’t think I could do, from wall walks to pull ups to double unders. I continue to challenge myself, but what really gets me into the gym everyday is the fellowship of BBCF members and staff. Matt and Rebekah have created a truly special place.

What have you learned about movement, fitness, and yourself since joining Blackbird?

What is your proudest CrossFit moment?

What is your favorite CrossFit movement, lift, or WOD? Least favorite?

Muscle ups have me perplexed. They look so fluid and effortless when properly done. Why can’t I do that?

What impact has CrossFit had on you inside and outside of the gym?

Physically my balance and flexibility have improved dramatically. Personally I am more confident and willing to help out.

What are your CrossFit goals? How close are you to reaching them?

What do you enjoy most about Blackbird or CrossFit in general?

Blackbird’s supportive people, consistently encouraging and engaging to make me better.

When you are not CrossFitting what is your favorite thing to do?

I love to travel with my wife and kids. We will soon be empty nesters, and I look forward to seeing new places and familiar places to keep things fresh.

What is one fun thing about you that we may not know yet?

I am a huge fan of Snoopy and jazz music. The Christmas Peanuts Special is a favorite.

What is the one tip you would give someone considering CrossFit or new to CrossFit?

Come for the fitness and you will stay for the fellowship.

What is your diet like? Has it changed since starting CrossFit?

What is your favorite workout fuel? What about your favorite indulgence?

Protein shakes are great for me pre-workout, simple milk and protein powder. Indulgence is ice cream bars, specifically FatBoy Juniors.

Results? Tell us about your results!

Although I am roughly the same weight as I was when I started at BBCF, literally everything in my fitness has dramatically improved since I started here. I don’t like the concept of reverse aging, but I like that I feel pretty darn good for my age.

FREEWRITE:

FREE WEEK of Classes at Blackbird CrossFit!

Mon, 09 Sep 2024 23:25:00 GMT

Blackbird CrossFit is hosting its second BRING A FRIEND WEEK from 9/16-9/21!

–> REGISTER by Sunday, September 15th. https://tinyurl.com/BringA-FriendWeek

You can come to any class that suits your schedule each day. You can come every day or how ever many days work best for you. Once you register for Being a Friend Week, you’ll get info on how to register for classes each day. We offer 9 classes per day during the week!

What happens after Bring a Friend Week?

We hope you love it and want to continue. If you are new to CrossFit, you’ll get enrolled in our Foundations for Beginners Course. It’s your required first month at Blackbird so we can set you up for success! Click Here for details. If you have CrossFit experience, you can get rolling with a regular membership. We offer unlimited, 3x/week, and a 5 class punch card. Click Here for pricing info.

For participating in Bring a Friend Week, you’ll enjoy a 15% discount on your first month of a regular membership!! We will also be holding raffles throughout the week.

For our members, remember we have a generous Referral Program . Forward this to your friends and family!

If you have any questions, please do not hesitate to reach out or visit www.blackbirdcrossfit.com for more info on us.

We look forward to another great week at Blackbird CrossFit!