Blue Crab CrossFit November 2023 Newsletter

Blue Crab CrossFit November 2023 Newsletter

The Blue Crab CrossFit Committed Club Results

Congratulations to the following individuals who made it to the gym 15+ times in October – awesome job, everyone! Consistency is key for growth and your hard work is showing!

* indicate the individuals qualified for the quarterly $50 drawing!

On November 5th, we’ll spin the wheel to randomly select a name to win the monthly $20 store credit to be used at the BCCF store. If you think your name was missed, please send us a note by the 2nd with proof of 15 sign ins.

Why 15 check ins to make the list?

We believe that you if you are consistently attending the gym 3-4 times per week, you’re going to achieve your goals more quickly over time. If you’re struggling to get to the gym consistently, treat it like a meeting with yourself. Schedule it out for the week and show up for the meeting to prioritize yourself and your health.

Didn’t make the list? We restart TODAY – so your chances of making the list start over!

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

Committed Club Year End Qualification (Changes)

At the end of the year, this will be our first full year of the Blue Crab CrossFit Committed Club.

Originally our plan was to have a drawing at the end of the year for people who made the list all 12 months of the year. Mid-year, we changed that to 11 of the 12 months. Now, we plan to have a year end drawing for individuals who have EITHER made 11 of the 12 months OR 200 total check-ins, in 2023.

Reason for the change – life. Sometimes work pulls you away, sometimes you decide to take a much deserved, LONG vacation. Aside from that, you’re consistently at the gym. After all, the club is about consistency and getting to the gym regularly. 200 check-ins is pretty regular, so we want to reward you all for that consistency!

So what we’ve decided – if you meet 11 of the 12 months, you’ll be entered into the end of the year drawing. If you’ve made 200+ check ins, then you’ll receive TWO entriesinto the end of the year drawing.

Oh yeah, and we’ve decided to change the prize. We’re so dang proud of you all for consistently getting to the gym, rather than the originally planned $100 prize, instead we’ll be drawing THREE names. The first will receive ONE MONTH CREDIT towards you membership or store credit. The second will receive $50 of store credit, the third, $25 of store credit. And we’ll also do our regularly monthly drawing for December for $20.

So you now know the plan. We have about two months for you to receive one of those two goals for the end of the year. Let’s do this and close out the year with the most check ins possible!

By the way, THREE of you already have 200+. 10 are only a few check ins away!

– Brandon Pitts –

Congratulations to our November BCCF Athletes of the Month, Brandon Pitts! Brandon is always near the top of our check-in list each month, prioritizing getting to the gym regularly. If you’ve worked out with him in any cardio workout, you know he has an ENGINE! He’s always a pleasure to have in class and has made some huge gains in the year he’s been with us! We couldn’t be more thankful to have him as part of the BCCF Family!

Thank you for being such a great BCCF role model and member! Congratulations on a nomination well deserved!

Tell us a bit about yourself!

I grew up in Livermore, California which is on the eastern edge of the San Francisco Bay Area. While growing up I enjoyed watching movies, playing video games (basically any game made by Blizzard and all the first person shooters that were popular at the time), and playing sports like basketball, track & field, cross country running, and swimming.

Tell us about your fitness journey and discovering CrossFit

I first heard about CrossFit when I was in college doing Air Force ROTC but I never actually tried it until much later when some of my relatives suggested I try it out for myself last year. So I came to foundations and started doing crossfit last September and just recently had my one year anniversary! I’ve really enjoyed my time doing crossfit so far! I feel that doing crossfit has helped me do a much better job of working out consistently since the workouts are fun and don’t get boring/repetitive like many other types of workouts so working out doesn’t feel like a chore.

What goals do you have within the next year – CrossFit and non-CrossFit?

My two crossfit goals for the next year are being able to do HSPUs and strict pull ups. Upper body workouts have always been a challenge for me so those are two goals I’d like to work towards. Outside of the gym one of my goals is to buy some kind of small investment property so I’ve been trying to learn as much as I can about real estate in my free time. My other goal is to travel to another country.

Tell us more about your life outside of the gym – favorite thing to do when you’re bored, favorite meal, music, job etc. 

Outside of the gym I’m still a huge movie fan. I think I’m one of the only people I know who still keeps, and adds to, a physical movie collection. I also have an annual membership to the nearby Cinemark. I’ve also gotten into BBQing in the last few years so you could say that’s a hobby and a favorite food. Every once in a while I’ll spend hours BBQing some ribs or brisket. I also like to make youtube videos.

What to Expect in November’s Programming

Last month, we got SPOOKY strong as we finished up our short wave loading cycle for the Power Clean/ Bench Press/ & Front/Overhead Squat. We retested some Benchmark workouts, and we also hit some fun new Workouts of the Week, including a challenging new Halloween workout!

We saw gymnastics skill/ strength work 1-2 times a week, and we saw our conditioning switch to more of a GPP focus. All this means is there will be less focus on Longer/ Shorter workouts or intervals, and we instead will focus more on general conditioning.

Practicing with multiple time domains multiple times per week will continue to build a stronger base for the CF Open coming in February.

November is going to be STUFFED full of fitness, starting with the second piece of our final strength cycle! This will be the same wave loading we saw in October, but the movements will change to: Back Squat/Push Jerk/Deadlift.

We will also work in one Oly day during the week to keep things snappy and get more frequency under a heavy Oly bar. The two main events for this month is during Veteran’s Day Week: Chad (Monday before Veteran’s Day) & the Coff (Veteran’s Day).


Workout November Highlights 

Strength Focus

(1) Heavy Oly Day
(1) Back Squat Day (Wave Loading)
(1) Push Jerk Day (Wave Loading)
(1) Deadlift Day (Wave Loading)

Metcon Focus

(2-3) Moderate Time Domains
(1-2) Short Time Domains
(1-2) Long Time Domains
(2-3) Benchmark Retests

BCCF CrossFit Youth – Started in October!

We’ve had so much fun watching the kiddos tackle the movements and workouts that Coach Sam put together for the class! We’re officially three weeks into our six week program.

If your kid’s schedule is lightening up and you’re interested in joining us for the last half or a class or two, send us an email!

CrossFit Youth is led by Coach Sam Harthman and it focuses on ages 5-10. Eventually we plan to build out a program for 11-15 year olds. As soon as we finish ironing out the details, we’ll send it soon! Currently the plan is to run six week programs, 3-4 times a year.

Thank you, Sam, for running this classes! We’re so excited to get our future generations into the gym and inspiring them to be strong like their parents!

Saturday Class Time Change

With CrossFit Youth starting on October 14th, we are going to change the Saturday class times to the following starting October 14th:

  • 8:30am will now start at 8:15am
  • 10am will now start at 10:15am

This will allow for a 30 minute CrossFit Youth class in between the class from 9:30-10am. If this change is well received, we may keep the times at these times to allow for Open Gym between the two classes whenever CrossFit Youth is not in session.

Holiday Hours & Workouts

The holidays will be here before you know it! Here’s the tentative plan (subject to change) for the next couple of months.


22nd: 10 Days of BCCF Thankfulness WoD

23rd: Closed for Thanksgiving

24th: Holiday Hours: 8:15 and 10:15am classes only


22nd: 10 Days of BCCF Christmas WoD

25th: Closed for Christmas

26 – 29th: Light Class Week – due to low attendance during this week, hours will be:

26th (Tuesday): 6am, Noon, 4:20pm, 5:30pm, 6:40pm

27th (Wednesday): 6am, 7:30am, Noon, 4:20pm, 5:30pm

28th (Thursday): 6am, Noon, 4:20pm, 5:30pm, 6:40pm

29th (Friday): 6am, 7:30am, Noon, 4:20pm, 5:30pm


1st: 10am class only – let’s kick off the New Year Together!

Blue Crab CrossFit Events

November 3-5th – Blue Crab CrossFit Camps @ Assateague National Seashore THIS WEEKEND
We’ve reserved a group site for anyone interested in camping with us! Information in the Facebook event. If you cannot access the event or have questions, please reach out!

November 11th – Annual Catch a Lift Fundraiser Workout
Mark your calendars! This year Veteran’s Day falls on a Saturday, so we’re excited to host the fundraiser on Veteran’s Day! Our fundraising link is set upfor donations leading up to the event. Please join us and bring a friend as we support this amazing, local organization for our seventh year in a row!

December 9th – BCCF Holiday Party (tentative)
We’re finalizing the details for this event. Mark your calendars!

December 15th & 17th – BCCF Gives Back to the Ronald McDonald House
This holiday season we will have the honor of providing dinner at the Ronald McDonald House in Baltimore for our charity event, giving back to the community! Please RSVP here by November 15th. If you can’t make the food preparations, donations are still welcome to buy extra goodies for the kids.