Brandy Wann
CrossFit Level 1 certified, Nutrition, Barbell, Gymnastics, and Rowing  Oly lifting clinic, Pose running clinic, 

Favorite wods: Overhead squats, snatch, heavy deadlifts, Diane, Chief
Least favorite wods: Kelly, Fight Gone Bad, Filthy 50, 10k

My Story: I started doing CrossFit because, I saw all these girls doing pull ups and lifting heavy weights and I thought that is cool. If those girls can do those things, I can too. I also loved the fact that I didn't have to do 20 minutes of "cardio" everyday to get a great workout and be in the best shape of my life. Before CrossFit I was going to the big box gym in town 3 times a week, and as you can see from the picture, it wasn't working very well. CrossFit is the only workout program I have tried that after a year I am still doing the program and still seeing results and PRs! The community and competitiveness of CrossFit is what makes it so great!

Brandon McFerren
CrossFit Level 1 certified, Oly lifting clinic, and Pose running clinic 

Favorite WODs: Anything with a Pood,
Anything with a Big Tire 

Least Favorite WODs: Anything that involves me moving my 305 pound body off the ground (Burpees)

Why CrossFit?

CrossFit is Health! I was at a point before CrossFit where my weight was compromising my quality of life and how I felt on a daily basis. I felt like if I didn’t change my exercise and eating habits that I was headed for some really hard years later on.

I got involved when Nolan introduced me to the Kool-Aid. I was chicken though, and it took me several weeks before I could muster enough courage to actually try a WOD. Of course I had to do it at home where no one could see me because I knew I would embarrass myself. I finally did a group WOD about a month later and then I could not go back. Now I can’t workout on my own; it just isn’t the same.

CrossFit is effective in not only fitness but the confidence that we all need to perform tasks in our daily lives. It prepares you for circumstances that you may actually come in contact with. That translates into a feeling of power and confidence.  God Loves CrossFit!

Nolan Foster
CrossFit Level 1 certified, Olympic lifting clinic,
Pose running clinic and Nutrition 

Sports background: football, wrestling, track
(junior high through high school), rugby
(collegiate division I and men's division I)

CrossFit accomplishments:
bodyfat % before CrossFit: ~12%
bodyfat % now: 8%

max deadlift before CrossFit: 330 lbs
max deadlift now: 485 lbs
(2.5 x bodyweight)

 first "Fran": 12 something
current "Fran": 2:53

max pullups before CrossFit: 25
max pullups now: 53

30th at the 2008 CrossFit games
4th at the 2009 Great Basin Regional Qualifier

25th at the 2010 Northwest Regional Qualifier

My CrossFit story:

After 10 years of lifting weights and running and doing the same old workout routine I got burned out.  I stopped lifting completely and did only body weight movements (pushups, pull-ups, dips, etc) and running for a year.  I was just beginning to incorporate weights back into my routine when a good friend introduced me to CrossFit in April 2006.  

At that time I had just finished playing rugby with the Air Force team, I could run a 5:40 mile and bench press well over 300 lbs, and I was working out up to 3 times a day, so I thought I was in "great shape"... but CrossFit totally kicked my butt.  Immediately I was sold.  It developed the diversity and well-roundedness I was trying to do on my own, but it was at a whole new level.  More importantly, it was built on the concept of Functional Fitness; or as I describe it: Real-world Fitness, not "fitness" that emphasizes isolation exercises and machines and is only applicable at the gym.  This is fitness that prepares you for life and any challenges you may face along the way.  

It has been a few years since I've played competitive sports, but CrossFit feeds that competitive spirit whether I'm in group workout or just trying to improve from yesterday.

Annie Cotton Foster
CrossFit Level 1 certified, Pose running clinic, and Nutrition

Favorite WODS: Filthy Fifty, Fight Gone Bad, Kelly, Hellen, 5k & 10k’s
Least favorite WODS: Quarter gone bad, anything involving ring dips
Greatest Accomplishment’s: Marrying my husband, Nolan Foster and giving birth to our son William Wyatt Foster
Favorite Meal: Grilled rosemary pork chops, grilled asparagus and side salad

My love Affair with CrossFit…

I have always loved sports and fitness. I grew up participating in gymnastics, and diving. In 2002-04 my love for fitness continued as I decided to branch out and share my love with others and become a personal trainer at a local gym in Arnold, Maryland called the Big Vanilla.  I trained clients using many different modes and techniques; some plyometrics, pilates, running, spinning you name it.  I was constantly consumed with how I defined fitness- being thin and having “beach muscles”.  It wasn’t until April of 2007 that I realized how far off I was!  I decided to try CrossFit because my then boyfriend, now husband, encouraged me to.  I got weird looks at the local G…’s gym as I did "Michael" and ran from treadmill to glute ham machine.  It was then as I felt every muscle in my body scream and my lungs gasp for air that I realized what true intensity was. When I finished and was laying on the floor (with passer-by’s looking and wondering if they should call 911) that I decided that CrossFit was the only workout program for me. I was able to CrossFit throughout my first pregnancy with my son Wyatt. I can attribute having an easy pregnancy and “relatively” easy delivery to CrossFit. Best of all, I was able to get my pre-baby body back very quickly.   I would say my greatest CrossFit accomplishment has not been of a physical nature, but has been completely mental.My mindset has completely changed; I now have measurable criteria other than the bathroom scale to determine true fitness. This may not seem like a big deal to some, but to me and countless others this is HUGE!  I now am thrilled when I set a new PR, or when I see a client reach a new goal.  With CrossFit, I have maintained my fit appearance and weight, but now those things are just a great side effect and not my primary goal.  Thanks to CrossFit and a Paleo style diet I am stronger, faster, more coordinated, and much much healthier than ever before.

Annie working out 2 days
before giving birth.

Jeremy Wann
Occupation: Firefighter/Paramedic

CrossFit level 1, Olympic class x2, Pose running clinic, Nutrition, Barbell, and Gymnastics

 Favorites WODs: Nate, Diane, Heavy days

Least Favorites: Fran, Anything with Double unders, and heavy thrusters

Why CrossFit?  Because IT WORKS!

CrossFit accomplishments:  2x BW Deadlift 15 reps,  BW Snatch, 10 Muscle ups unbroken, 57” Box jump, 15 BW OHS