Daily WOD

BPCF’s Member of The Month: Megan Gironda

With just 6 months of CrossFit under her belt, Megan deserves the title of BPCF member of the month.  Her quick wit, fun-loving attitude, and her “never quit” spirit made it easy to recognize Megan for the month of September.

Initially Megan started CrossFit to out of a funk and get into shape.  She also used it as a way to bond with both her brother, Colin and boyfriend, Mark.  During the first few months of classes Megan’s competitive side started to grow and her skills have rapidly improved in a short span of time.

Since starting at Black Powder CrossFit, Megan has learned to rope climb, do a pull-up, and she has flipped a 450 pound tire!  To add to her athletic improvements is her positive attitude and willingness to try anything.  

Was it mentioned that she will be participating in her first CrossFit competition in October?  We look forward to watching you shine!

What the Members Have to Say:

“Megan’s a motivated and determined member of BPCF who is always looking to better herself and the people around her.  The dedication she shows to improve her weaknesses and overall skills is inspiring to me.”  ~Mark D.

“I’m really proud of my sister’s commitment to bettering herself since starting BPCF.  I know there are days when she doesn’t like the exercises, but she shows up and and gets it done.  There is something really inspiring about watching someone close to you set goals and really commit to them, especially on the difficult days.” ~Colin G.

“Megan is very positive, warm, and engaging.  I love her can-do, friendly attitude, and her willingness to try just about anything.  You are my BEAST friend, and I am happy that you are part of the BPCF community.” ~Carla O.

What the Coaches Have to Say:

“Megan is hard working and dedicated to CrossFit.  Constructive input is always well received as she is very coachable.  She is supportive to other gym members especially her partner, Mark and her brother, Colin.”

~Coach Joe

“While being a little sister in the gym, Megan has wasted no time showing that she is not afraid to step up to the challenges that CrossFit provides on a daily basis at BPCF.  She is constantly asking questions about how to be better at everything.  The kicker is that she Listens and digests what she’s given for advice and answers.  Sometimes, some things come easier to others, and she is one of those people.  Kipping Pull-ups, Rope Climbs, desire to lift heavy and push herself, breathing while running and working out… Nailed them.  All of them with their own degree of fight, but she has listened and is conquering them one at a time.  She’s always in the gym with a smile on her face and you’ll find her keeping Mark and Colin in line each night.  You can always count on her to provide a little energy and personality when she’s in class.” ~Coach Frank

“Megan is tough as nails, and she doesn’t let a bad day stand in her way.  She shows up!  She will even come early in the morning to avoid missing a workout.  I like the fact that someone at such a young age could easily choose to do what most young 20-somethings do, but instead she is in the gym becoming a better Megan.” ~Coach Eric

“I love Megan!  She is always shows up ready to work (and she works hard), which is half the battle.  Even though she is fairly new to CrossFit, I have watched her evolve almost overnight.  When she walked through the doors she was an uncertain and nervous newbie, but now she has sprouted wings like a butterfly and is confident and eager to try new things.  I am proud of all that Megan has accomplished, and I am excited to see what she is going to do next!” ~Coach Brittney


BPCF’S Member of the Month: Dave “The Delt” Mohan

Determined. Driven. Deltoids.  These are three words that describe Dave, Black Powder CrossFit’s member of the month. Dave “The Delt” Mohan has been a staple member at BPCF since July 2014.

Initially Dave started at BPCF for strength training to aid him in his long distance running and adventure races.  He was referred by a friend and wanted to find out what Black Powder CrossFit was all about.  During the introductory On Ramp course, Dave saw a stark improvement in his level of fitness and he was sold!

Since becoming a member, Dave has set many goals for himself and achieved them along the way.  One goal in particular was to complete 300 workouts in the year 2015.  Which he crushed! He has completed adventure races and half marathons along the way.  Just recently he flipped a 450 pound tire for the 1st time!

Check out his tire flip!  Click the link:  https://youtu.be/ibrYCyRU_ec

Photo Cred: Lesley Szilagyi

Has it been mentioned that Dave is 58 years old going on 30?  He is a rock star, and that is why Dave is June’s member of the month at Black Powder CrossFit!  We can’t wait to find out what else he will achieve.

What the coaches have to say:

“I love how Dave sets the bar high.  He is constantly testing his fitness inside and outside of the gym.  He just completed the Hyner Trail Challenge, and he is the only guy I know that can do Murph and rock a kilt at the same time!” ~Coach Eric

“Dave is one of the elder statesmen of the gym, but has the personality of some of the young men.  He’s always wanting to better himself, fighting through each workout and still smiling at the end of them.  He also has a magnificent taste for brewery options.” ~Coach Frank

“Dave is always up for a good challenge.  Once he sets his mind to a task, he will see it through.  I love his positive energy and his sarcastic humor.  It is always a joy to have him around, and I can’t wait to see what he does next!” ~Coach Brittney

What the members have to say:

“Dave’s passion and drive for fitness is inspiring.  He sets lofty goals and achieves each and every one with his guts and determination.  I am proud to call Dave my friend and BPCF family member.” ~Amanda S.

“I admire the fact that Dave knows he’s not young, but still comes in and puts his work in.  He does not use age as an excuse to not work hard and push himself.  He’s always encouraging and a very fun guy to be around and workout with.” ~Josh G.!

Keep up the hard work, Dave. We can’t wait to see what’s coming next!   

BPCF’s Member of the Month: Carla Da Silva- Ortega

At times it can be difficult to define or even describe subjective terms like; passion, desire, dedication, and commitment.  But everyone knows it when they see it!

For that reason, we want to recognize Carla as Black Powder CrossFit’s Member of the Month!

Carla is a wife, mother to a one year old, and works full-time in her career.  She makes it to the gym 4-5 times a week, and she even sticks around after class to work on skills.  Carla is an excellent addition to BPCF as she is warm, welcoming, and kind to everyone she encounters.

Photo Credit: Lesley Szilagyi

Initially, Carla began CrossFit to get back into shape after she had her son.  Soon after she started, Carla began to blossom into an athlete that wanted not only cardio conditioning, but strength as well!  We are proud of Carla and are honored to have her as part of the BPCF community!

What the coaches have to say:

“Ever since Carla walked through the doors of BPCF she has given 100% of herself to reach her goals and be the best she can be.  She is one of the most positive and energetic people in the room.  She squeezes out every ounce of effort that she has during her workouts and inspires everyone around her to work hard as well.  I love Carla’s spirit.  She inspires me to work harder!”  ~ Coach Brittney

“No matter what the WOD, she gives it all that she’s got.  Carla lays it on the line, no matter what!  She doesn’t quit.  She doesn’t complain.  She just steps up.”   ~Coach Eric

“Carla always comes into the gym with a smile on her face and has that warm personality to chat with. Once the class starts, she’s always listening and lending a hand to her fellow fitfam.  Every workout she is constantly pushing herself and is always impressing us with what she can do in such a short time at BPCF.” ~Coach Frank

What members have to say:

“The 1st time I met Carla, I knew she was special.  She just has this positive energy about her that is infectious.  There are so many things to love about Carla, but what I love the most is that she NEVER quits.  She is determined to reach the goals she has set and that is admirable.  I love the confidence I now see in her when she picks up a barbell.” ~Joann D.

“I love her attitude.  It doesn’t matter how hard something is, she never complains, she just keeps working.  She is so supportive of everyone.”  ~Chelsea B.

“Carla comes in everyday, energetic and focused.  She is ready to get it done!” ~ Dean L.

Keep up the hard work Carla.  You inspire us all!




BPCF Little Beasts Fit Camp


New by popular demand, BPCF Little Beasts Fit Camp begins Saturday January 14th at 9:30a.m.  Classes will be held 3 Saturdays each month (Schedule to be posted).  Cost for participation is $30/month.

Little Beasts Fit Camp is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. In a group setting, children participate in fun and engaging workouts that deliver measurable results and prepare them to move well.

The Lil’ Beasts workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

What does this mean?

This means that, for the most part, no two workouts are the same, so kids don’t get bored and the novelty of each workout keeps them excited about participating.

The functional movements involve exercises that are fundamental to all things kids need to do when they play-pull, push, run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision.

Ages: 5-11

Contact Brittney for with any questions or concerns:

Brittney@blackpowdercrossfit.com or 757-784-5975

Coach Brittney’s Notes: Beginning the Journey to Your Truest Potential

Beginning the journey to your truest potential: Champion Mindset

  1. Use a journal. You will never know where you can go if you don’t know where you’ve been.  It is a great tool to use for self-evaluation/re-evaluation, goal setting, accountability, and focus.  When using a journal, take note of EVERYTHING.  Nutrition, workout (weights/WOD times), how you feel (mentally/physically), what you need to work on, and mindset.  How was your motivation level?  Did you give 100% effort?  If you don’t write down what you do, don’t expect the coaches to be able to point you in the right direction.  Hold yourself accountable and set the bar high.
  2. Get Comfortable With Being Uncomfortable.  You have heard it before.  Nothing worth having ever came easy. Be honest, do you really want things to be easy?  You cannot get better or progress at anything if you are not challenged, be it: physical, mental, or emotional.  Challenge and discomfort force you to think outside of the box, adapt, and change your approach in order to improve and advance in life.  Embrace the suck.  It is usually good for you.  Some of you don’t like to eat your veggies or your take vitamins, but you know they are good for you.  Take a daily does of discomfort.  You’ll be better for it!
  3. Champion Mindset. “A champion is never something you become…ever.  It starts now by acting as a champion, committing yourself to practicing the habits and ways of a champion, choosing to engage in a lifestyle that demonstrates such qualities and characteristics on a consistent daily basis.” (Lynch, introduction) Get your mind set in the way of a champion.  Act as if.  Act as if, you are a champion in the way you walk and talk to yourself.  Speak to yourself in a positive, productive, and powerful way to develop and reach your truest potential.  Create Power Words.

Power Words: also known as positive self-talk.  Overt or covert personal dialogue in which an athlete interprets feelings, perceptions, and convictions, and convictions and gives herself instructions and reinforcement.  Those reinforcements can be positive or negative.

If you’re going to talk to yourself, it might as well be positive and productive!

Use power words to help enhance and encourage self-confidence and self-efficacy.

Why we use them:

  • Task-Specific situation– reinforces technique or a particular action during a workout “the lower you go, the   higher you throw”.  You can also make it rhythmic and in sync with the action itself.
  • Encourage & Effort situations– reinforces self-belief and calculated risk-taking “you can do it!”
  • Mood Words– help to improve and increase mood/arousal before and during a workout.

Pointers for creating Power Words:

  • Brief
  • Simple
  • Logical
  • Rhythmic

The motivational component of self-talk is instrumental in developing self-confidence, focusing attention, controlling arousal, and maintaining drive.

Recommended Books to Read: 

  • Working Out, Working Within, Jerry Lynch and Chungliang Al Huang
  • The Way Of The Champion, Jerry Lynch
  • The 7 Habits of Highly Effective People, Stephen R. Covey


Friday 8/26/2016

Warm-up: General

Review: Clean

Skill: EMOM 8- Clean- 2

Strength: Back Squat 4 x 8 @ 60%


Deficit Push-up- 6

Strict Pull-up- 3

K2E- 6

Wednesday 8/24/2016

Warm-up: General

Skill: Establish max height box jump (10 minutes)

Skill: Rope climb practice (10 minutes)

WOD: 3 Rounds

Shoulder to overhead- 10

KB Swing- 20

Run- 400m



Tuesday 8/23/2016

Warm-Up: General/Review hang snatch

Strength: Bench Press 4 x 8 @ 60%

WOD: 4 Rounds

Hang Snatch- 5

Double Under- 30


Friday 8/19/2016

Warm-up: General

Skill: Double Under

EMOM 6- :40 work/ :20 (on and off for 6′)


Burpee- 6

T2B- 6

Run- 200m