BNI partnership with Game Plan Nutrition

We are proud to announce our partnership with Game Plan Nutrition!

All of our coaches are currently working with the Game Plan team to gain more education on nutrition that can be passed off to you guys, so PLEASE make sure you ask your coaches what products you should be using!

What is Game Plan?

Nutrition is equally, if not more important than you actual training… To get the results you’re looking for, proper nutrition is essential! As members, you guys get 10% off all Game Plan products here

So make sure to check out the site and pick up what you need. You can design your own Game Plan, from scratch, or check out what our coaches are taking.

Talk to your coach today about what products you should be taking and we look forward to seeing you all become better CF athletes in the coming year!

Mike & Beth

Considerations for Masters Athletes

Considerations for Masters Athletes

A few weeks ago, I read an article about exercising into the 40s and 50s (and beyond), and felt it was hyper-conservative in its recommendations. I mean, just because I may be older doesn’t mean I am preparing myself to check into an assisted living center. Besides, some of the best athletes at CrossFit BNI are over 40, and we are looking for the safest and best ways to get stronger and faster.

So I figured I would address some of the topics I find most important for those of us fortunate enough to have witnessed the 1970’s first-hand.

Before I get into the meat of this discussion, however, I am going to assume that IF you are over 40 and in a fitness program, that you are in tune with the state of your overall health. There is truth to the adage that “with age comes wisdom”, and attempting to sprint a mile after a triple bypass operation kind of goes against this.

I would also like to highlight that there is a HUGE difference in how hard you should push yourself if you have been physically active, versus if you have been mostly sedentary and are just starting a fitness program. This doesn’t mean that those new to exercise programs need to stick to swim aerobics at the YMCA. They just need to follow the same rules anyone new to fitness follows:
- Rest when you feel lethargic or fatigued.
- Set realistic goals, and work towards them.
- Eat to fuel your exercise.
- Don’t attempt to lift a house until you can do so in good form.
- Stop when you feel pain (know the difference between pain and muscle soreness).

The most important factor of working out at an advanced age, is understanding that your body takes more time to heal. This goes for allowing your muscles to recover after hard workouts as well as allowing injuries to properly heal before you get back to the grind. This is the crappiest thing about getting older, and it definitely takes a while to adjust to the slower recovery requirement. Our brains want to go-go-go; but the body may or may not follow. Testosterone levels also drop as we get older (in both men and women); and affect our drive and ability to build and maintain muscle.

I feel the standard three-days-on / one-day-off routine of CrossFit is a valid routine for those who are used to pushing themselves hard. The older you get, however, perhaps a less frequent schedule is more appropriate for what your body can handle. I fluctuate between a three-days-on / one-day-off schedule and a two-days-on / one-day-off schedule depending on how sore or fatigued I feel. I also periodically take two days off in a row when I really feel sluggish. If you know how to listen to your body (cliché, I know…), you can develop a schedule that suits your capabilities.

Another factor affecting us old-timers is mobility. Tendonitis and stiffness are a fact of life as you get older, which requires extra attention towards maintaining effective ranges of motion. It is imperative that you sustain sufficient mobility to perform every movement through a full range of motion. This will prevent injuries and keep repetitive motion tendonitis at bay.

Along the mobility lines, many masters athletes are limited in their ability to do high-skill exercises such as pistols and handstand push-ups. The movements require the athlete to have strength through a full range of motion, and many times tendonitis and muscle aches make working through that range of motion fairly difficult – especially on a recurring basis. I recommend spending at least five to ten minutes every day you go to the gym working on your particular mobility issues – whether or not you feel you need it that day.
Every. Single. Day.

On the positive side, masters athletes have just as much capacity to continue to lift heavy. Strength fades much slower than endurance and speed. You may not be able to match your best mile time year after year; but you will likely be able to add pounds to your PRs into your 60s – as long as you work hard at it. Just remember that the best accompaniment to stronger lifts is mobility and recovery.

So, as a bottom line…

Continue to push yourself as hard as you feel you can. Lift heavy, run fast, and challenge your PRs every time you go to the gym. Take rest days and work in a mobility program to ensure you stay fresh and flexible. Eat to fuel your workouts and replace lost nutrients. Don’t let your past performances rule your present expectations. If you get hurt, take the time to heal completely.

And pass your wisdom on to younger athletes, so they may learn from your experiences.

Mobility class free to BNI members

Mobility class at CrossFit BNI – free to members from Brandon, Valrico, Riverview, and throughout the Tampa Bay Area

Mobility ClassIf you are looking for a way to perform better during your workouts, recover quicker after an intense WOD, or feel better and more refreshed on a daily basis, the CrossFit BNI Mobility Class is what you have been looking for.

Taught by Damion Jones, our Trainer and a licensed Physical Therapist, this 1-hour class is held every Thursday night at 7 p.m. Damion will cover some guided stretches, and mobilizing techniques to help keep an active body, free of strains, pains, range of motion limitations, tightness, and soreness.

This class is free for our BNI memebers and can be tremendously helpful at addressing a number of common problems. See Mike, Beth, or Damion if you have any questions. Registration is required and space is limited, so don’t wait!

Competition Preparation

Competition Preparation Tips & Insights for Any CrossFitter

Competition PreparationMany people are already in the summer competition groove, so it is worth a quick discussion of how to prepare for a competition – physically, mentally, and nutritionally. This blog will discuss these areas, and also give recommendations for how often to compete, and how to recover from a competition.

Most competitions are two days long, with about three workouts each day. Charity competitions and small-box battles are one day, and some of the bigger events are three days (usually with only a workout or strength test on the first day). Regardless of how long your competition is, these are some common important things to consider.

1)     Packing for the competition:  Many competitions announce all the workouts well in advance, so you can know what equipment to bring in advance. The element of surprise does exist, however; so make sure you bring those things you might bring for any potential surprise workout or unannounced tie-breaker. Here is a list of the things I always keep in a plastic tub, and would definitely take with me to a competition:

  • Enough workout clothes (complete set) so I can change into a fresh set of duds for each and every workout if I sweat way too much, or have a clothing or bowel malfunction.
  • Lifting shoes, running shoes, AND Nanos
  • Wrist compression wraps, gymnastic straps, and hand tape
  • Rope-climbing socks / leg protection
  • Arm sleeves (protection for rings or atlas stones)
  • Jump rope
  • Baby wipes, tape, Nu-Skin, Ibuprofen, aspirin, Bandaids…
  • Foam roller, lacrosse ball, and Voodoo Floss
  • Suntan lotion and bug spray
  • Folding chair / pop-up tent / beach towel
  • Cooler full of ice, beverages, and food (and bottle opener)
  • Wrist and head sweat bands
  • Jacket and sweat pants
  • Toilet paper

2)     Eating before the competition: Try not to stray too much from what you normally eat if you have a sensitive digestive system. You do not want to be in the bathroom more than you need to be on competition day. You DO, however, need to eat to prepare yourself for a full day or two of competing – versus only one workout a day.

  • The day prior to the competition, eat and hydrate as you normally do for the breakfast and lunch meals.  For the evening meal, however, stay away from junky/fast food. Eat a higher carbohydrate meal with plenty of protein and good fats that will help you get started for the next day. Lean meats, solid colorful fruits and veggies, and nuts and seeds are good options – Paleo or Zone works well here. If you get gassy from anything (milk, lentils, etc.), it is best to avoid it unless you want your judge to walk away from you mid-workout. Drink a big glass of water a couple of hours before bed.
  • Wake up and eat a small meal with plenty of easy-to-digest proteins, fats, and simple carbs about two or three hours before your first competition. Eggs, fruits, apple fritters, or peanut butter and jelly sandwiches all fit the bill – along with a tall glass of water. Make sure you don’t eat anything that will make you have to go to the bathroom in the middle of your first workout. Coffee is both good and bad in this area. Because most competitions have multiple workouts, avoid the urge to fast, or to drink bullet-proof coffee alone as a breakfast. That will not provide enough fuel going into the second workout.

3)     Sleep well the night before competition days.  Try not to obsess about the workouts, and how you might possibly fare the next day. There is nothing you can possibly do the night before a competition by worrying about it – other than wreck it by not sleeping well.

4)     Get to the competition AT LEAST an hour prior to the first workout / athletes’ meeting / registration. This will allow you to set your area up, get everything you need organized, walk around and check the place out, and scout out where the bathroom are. Make sure you set up somewhere you can see or hear what is going on with the competition so you don’t miss your workout heats.

5)     Eating during the competition: Think small and easily digestible when eating throughout the day(s) of competition. Lean meats, peanut butter sandwiches, fruits, nuts, and vegetables are all good choices. Try to graze throughout the day instead of eating a big meal. Eat something immediately after completing each workout, and drink water throughout the day. Modestly sized protein drinks are a good choice too. Just try not to eat too much, as you do not want to feel bloated for the next workout.

6)     Rest between workouts. Sit down and casually snack on some food and water. Resist the urge to wander around and shop at the vendor tents unless you have a couple of hours or more between each workout. Use whatever mobility tools you brought to massage aching muscles. Use ice from your cooler both to cool down and to ice any swelling or aches. Elevate your feet or lie down if you can.

7)     After a day of competing, eat like a champion! Your body has been working hard all day, and you have been grazing to this point. Replenish your macronutrient stores with a high-carb dinner. Pasta, rice, unprocessed meats, vegetables, and fruits are all good choices; but chances are, almost anything in balance will fit the bill. Just try not to over-indulge on food or alcohol. Many times, people use the day after a competition to socialize over dinner. Most big-chain (non-fast-food) restaurant meals are proportioned for what you need (meat, potatoes, butter, vegetable, beverage…).

Naturally, there are many factors involved in fine-tuning your competition experience. Duration of each workout, length of time waiting between each workout, weather conditions, intensity required in the workout, amount of weight on the bar, and your emotional state during the competition all play into your meal and rest planning.

The best advice anyone has ever given me, was telling me not to worry too much about the other athletes, or the weather conditions, or the type of music they are playing. Everyone is competing in the same environment; and the victor will always be the one who has trained the hardest despite any environmental factor. Be prepared the best you can be, and do the best you can do, and let the pieces fall where they may.

Coming in September: Lift More Oly 2-Day Event at CrossFit BNI

Lift More Oly 2-Day EventAt CrossFit BNI, we are committed to seeing our athletes meet each and every goal they have set for themselves. Whether we’re programming WODs, coaching a skill or movement, or providing a much-needed bit of motivation as the AMRAP clock winds down, our greatest joy comes when we see our athletes break through and accomplish something they might not have previously thought possible.

With that in mind, we are bringing the Lift More Oly 2-Day Olympic Lifting Event to CrossFit BNI. This event - and the coaches who put it on – travels the globe seeking to provide the very best in Olympic lifting instruction. Don’t miss out on this truly unique experience. This seminar covers:

  • Weightlifting theories and practice
  • Progressions practicing bar path and key positions to produce maximum force
  • Cues to build kinesthetic awareness
  • Proper technique for more efficient movement
  • Drills to improve strength and reinforce technique
  • Demonstration of movements for repetition
  • Mental exercises for attempting maximal lift
  • Exercises and drills that are most effective for mastery
  • Nutrition for optimal performance
  • Why Olympic Weightlifting is the most mentally challenging sport

For more information or to register for this event, check out the Eventbrite link below.

Register for the 2-Day event HERE

Levels of CrossFit & Fitness Awareness

Levels of CrossFit & Fitness Awareness

Levels of CrossFit

By Jim Broun, CrossFit BNI Trainer

Over a few decades of doings various things – both professionally and recreationally – I have learned that there are several levels of awareness related to understanding and getting better at your craft.  It seems as though every six years or so as a snobby know-it-all analyst, I would have an awakening and realize that many things I thought I knew about being an analyst were completely different than I perceived.  It wasn’t as if what I was doing was wrong.  I had always been very good as an analyst. I just became aware of the WHY and HOW at a level I hadn’t previously understood, and that changed how I approached being an analyst.

And THAT allowed me to get better as an analyst.

Having been in the CrossFit realm since its inception, I have also noticed the same advancement of my understanding over time; and this has allowed me to progress as an athlete – beyond what I previously thought was possible.

When most people walk into CrossFit for the first time, they see a challenging exercise routine, and imagine the workout is simply an alternative to the LA Fitness drudgery: Back and biceps… Chest and triceps… Leg day… You know the routine.  Some people use the phrase “shock your body” to explain how they perceive that CrossFit will help them lose a few pounds. Some people just needed a financial or social commitment to something that would force them to get into shape. 

This is where most people start their fitness journey – at level one. 

At this level, we have heard a lot of the fitness do’s and don’ts: Diet and exercise are a team. High intensity exercise burns fat. Muscles grow when we force them to work harder than they are accustomed to working.  In this phase, however, we don’t completely know if we want to commit fully to the hype.  Body builders are meatheads, CrossFitters are cultists, and people who have six pack abs are genetic freaks on steroids. You just want to lose a few pounds, or to (giggle) TONE your muscles. This certainly can’t be too strenuous.  So you start your CrossFit journey, and learn how to squat (hopefully).

After a month or so of drinking the CrossFit Kool Ade, you notice that your fitness level has improved by a thousand percent.  You might not be able to do all the movements; but you WANT to someday. You also may not have lost a lot of weight; but you notice that your clothes fit a little looser.  Deep inside you know it is working, so you make a commitment to stick around a while longer. One thing that gets to you is that you seem to always finish last, and are using the pink bar for everything. Man, if you could only get that pull-up thing figured out, you would be kicking some serious ass! 

This is when you hit the second level of awareness. 

You can squat and swing a kettlebell fairly well; but there seems to be a coach within arms length during every workout, and that coach is always correcting your form (nag, nag, nag…).  Chances are, you think you have the super-easy deadlift down pat; but don’t feel comfortable lifting more than 90 pounds for more than a rep or two, and your back feels like you need to take a day off afterwards. You keep hearing coaches say things like “knees out” and “shoulders back”; but those queues don’t really resonate with you yet, and when you DO follow the queues it is uncomfortable.  Chances are, you will ignore these queues until you get injured from not following them; or will only follow them because you see someone else doing it, and lifting a ton more than you can.

People get stuck at level two for a long time.  Self-doubt reigns supreme.  Then people who are newer at CrossFit than you are suddenly doing handstands and muscle-ups, and are leaving you in the fitness dust. You start reading Muscle & Fitness, and soliciting your friends for information on how to get better at everything.  You still, however, half-heartedly approach inch bugs, and are still grabbing the pink bar for cleans and push presses.

Then, one day that light bulb turns on, and that babble that the coach has been spewing at you is suddenly in English! Hips back! Knees out!!! Suddenly your deadlift weight goes to 200 pounds, and your back doesn’t hurt at all after the workout.  All of that silly “form” nonsense suddenly becomes clear – at least for a few movements. 

You are officially at the third level of awareness. 

At this level you make New Year’s resolutions by the hundreds. Every movement has a benchmark that you need to meet. Pull-ups, handstands, a 7-minute Fran time, pistols… You don’t know how, but by the end of the year you will be at the CrossFit Games.

Level three doesn’t last that long, because as soon as you miss 99% of your new resolutions, you become a bit more of a realist in what it takes to get to the next level of your personal fitness.  This is also a phase when PRs mean everything, and the work to get those PRs seems to get ignored.  You may hit a few personal bests in some lifts; but overall your strength and gains are about average for your body type and musculature.

At some point, the realization hits that in order to get better you have to put in hard work. Getting a pull-up is hard when you can’t even hang your body weight by your hands for more than a couple seconds. Handstand push-ups are hard when your push press PR is 45 pounds. 

Level four hits when you finally concede and follow the programming and skill work recommendations.  Form AND function start becoming one.  As people go through this phase, however, they go though it with intent. They have accepted that they need to listen to their body, and discover where and how they can make gains by recording their efforts and the subsequent results.  For people with less then three years in their personal fitness journey, this is a long phase. There is so much to learn about ourselves.

From this point forward, each individual will continue to go through periodic enlightenment.  This enlightenment continues as long as that individual continues to push himself or herself physically. Suddenly, aspects of intensity, pace, nutrition, supplementation, and rest become important. Some people will culminate at this level of awareness, as it takes more time and energy to focus this much on fitness.  

There is a Progression Chart on the wall that uses the terms “beginner”, “intermediate”, “advanced”, and :fire breather”…  That chart approximates the phases or levels of progress – which usually includes both physical capability and level of fitness awareness.  If you are a new CrossFitter, or have never thought about how you are going to progress as a CrossFitter, it’s important to realize that your transformation from desk jockey/soccer mom is much more than just thoughtlessly grinding through a randomized fitness program.  Learn the form.  Get good at the form and the required mobility.  Learn how a 10-minute METCON WOD affects your body versus a 5×5 back squat at 80% of your one rep max. 

Realize that even Veruca didn’t get the golden egg the minute she wanted it.

Best Nutrition Advice Ever

With the CrossFit BNI Paleo Challenge now underway, we want to give you some words to live by. This “diet” is not hard to simplify. CrossFit founder, Greg Glassman explains it like this:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Our friends at Steve’s Original Paleo Kit put it this way:

CrossFit BNI Paleo Challenge

We are so excited for everyone who has registered to participate in the CrossFit BNI Paleo challenge. Through discipline, determination, and community support, we know that all the participants will end up making tremendous improvements in their overall health and individual WOD performances. Good luck!

Steve’s Original PaleoKits at CrossFit BNI

Steve’s Original PaleoKits Now Available at CrossFit BNI

Steve's Original PaleoKit At CrossFit BNI, we are committed to doing everything we can to help you reach your best. And for a huge number of our members, one of the places they need the most help is with their diet. Without putting the proper things into your body, you will never see the results and performance you are looking for when you come to the box. The CrossFit community is enormously supportive of living a Paleo lifestyle, and now CrossFit BNI is able to bring Paleo to you. Eating a Paleo diet means keeping it clean – lean meats, great vegetables, select nuts, and certain fruits. It’s a great way to live. However, it’s not always convenient… until now.

With Steve’s Original PaleoKits and other options, you can eat perfectly Paelo no matter where you are with no fuss, no prep work, and no mess. These vacuum-packed meals and snacks are great fuel for anyone on the go. The Original contains a tasty mix of jerky, macadamia nuts, dried fruits, almonds, and pecans. They are available in two different size – a small snack size and a larger meal replacement. In addition to catering to a Paleo lifestyle, these items are also perfectly suited for those following the Zone diet as well.

CrossFit BNI has just received a huge shipment of assorted meal and snack packages from Steve’s Original. We encourage you to click on the link and look around at the products and the company. If you have any questions, need further details, or you would like to buy some of this great food, see Mike or Beth at the CrossFit BNI studio.

CrossFit BNI May Newsletter

CrossFit BNI Presents its May Newsletter

In this month’s newsletter, we have info on our  Paleo Challenge, some big congratulations to make, more new members to welcome to BNI and 4 exciting upcoming competitions that our athletes can watch or compete in.

PALEO CHALLENGE!     May 6 – July 5

CrossFit BNI May NewsletterChallenge yourself to a healthier lifestyle.  Starting this Monday and lasting 60 days, all BNI members who wish to participate in the Paleo Challenge can pay $25.  You will get your initial measurements done sometime this first week, and then all you need to do for 2 months is EAT . . . . like a caveman.  All fresh meats, veggies, fruits and nuts, no grains, sugars or processed foods.  Aside from feeling better and looking better, you will have a large support group of others who will share recipes, snack ideas, and their own difficulties with you.  All members who participate will receive a shirt, but the top male and female who lose the most percentage in weight, body fat and inches will take home the money from the pot!  To enter, just see one of the trainers.Need help with what to eat?  Come in Wednesday, May 8th at 6pm to listen to our trainer, Grace talk about the food specifics and answer all your questions.


Kim Sonnenberg and Robert Benitez have both passed their CF Level 1 certs,
Brett and Luigi both learned how to do ring muscle ups and
Rick Nipper took first place at the Tilted Kilt Competition this past month!



Welcome to BNI!  We have had a large amount of new members start April 1st.  Please be sure to greet them and give them extra encouragement when you see them. 
                Marjorie and Jay                                                              Dustin, Evelyn, Mike, Vanessa
      Aurea, Gerardo, Lisa, Carmen, Deborah, Hernan, Ricky and Karl                      
                                             David, Adam and Rhonda
Mike, Shaneice, Jose, Jason, Katrina, Nancy,
Ryan, Blaire, Summer and Julio; Katherine and Jennifer
          Melisa and Whitney


Fenrir’s MayhemRTG, RX, Scaled, Masters and Kids will all compete in Ocala on July 1st
Summer Crush GamesRX, Scaled and Teams will compete in Sunrise on August 24th and 25th
Bacon BeatdownRX, Masters, Scaled, Teams and Kids will compete In Orlando on June 29th and 30th
RTG, RX, Masters, Scaled and Kids will compete in Ocala on September 14th

CrossFit BNI March Newsletter

Huge transformations are happening at BNI.
Start yours now!

Meet Reggie. He has been CrossFitting at BNI for 10 1/2 months now. His story is below:

CrossFit BNI Reggie

CrossFit BNI Saved my Life – (Wrote this a while ago; I have told this story plenty times even on stage to crowds) I was a football and soccer player most of high school and some college. Being a football player you develop certain eating habits that I never changed. I have been overweight since college, like most I grew up and got married. Several times I tried to lose weight trough diets, starvation, and cardio. I always gained the weight back plus more.

Then one day my wife came to me and said we need to start thinking about children. That was a reality check to me. I went to my doctor and the scale said 347 pounds and I had high cholesterol and he told me a cardiac event (heart attack or stroke) was imminent in the next 5 years. Took a few months to sink in, but I finally started to take steps, but nothing was really moving the scale.

So I started researching and heard a lot about Crossfit. So looked to find places in my area and wound up calling Beth at Crossfit BNI in February and told her about my weight and goals. I also told her about my fears and my misgiving about starting a program like this. I was unable to do a push up, sit-up, or box jump, I had a BMI over 40%. Didn’t think I could do it after the first week or 2. Plus I was embarrassed and ashamed I didn’t want anyone to even see me working out. Beth started working with me twice a week making me feel comfortable with myself and fitness level. Lots of encouragement, guidance and patience showing me how to properly do each movement, I eventually started to get it. I started to improve on my exercises gradually to the point I was able to join the class.

Once I joined the class I leaned that it was more than just a group of people, but fraternity all wanting to get the best out of each. In the class I heard nothing, but “Come on”, “You can do it, finish it out”, and “don’t quit”. You quickly become addicted to the exercises and the culture. With each passing week I saw pounds fall off and my clothes fit looser (Just like Beth and Mike said they would). With a lot of hard work and dedication I have lost about 120 pounds and went from a 52 inch waist to a 38 inch waste and I am still going. My friends and family can’t believe it, and my mom almost cried. My co-workers are star-struck, and always ask me what I am doing, and I always say “CrossFit you are welcome to come”. I have always been a top employee at my company, but when a high ranking Execs come to you and say “You are trimming up, good job” you start appreciate all the hard work.

Its more than just weight loss and getting fit, it is a change in your quality of life. It requires a commitment, but if you are serious about getting healthy and you want “REAL” results. You need to talk to Beth and Mike at CrossFit BNI and get started on your journey.
Welcome to BNI! We have had a large amount of new members start since the new year. Please be sure to greet them and give them extra encouragement when you see them.

Ramon, Adriana











KJ, Amanda and Eric

CrossFit BNI Members 2











Anthony, Marvin and Kisha

CrossFit BNI Members 3











Luke, Edward, and Tavares

CrossFit BNI members 4











Tina, Jennifer, and Megan

CrossFit BNI members 5









CrossFit BNI Trainer JillTRAINER SPOTLIGHT: Jill Ritenauer

My name is Jill Ritenauer, I’m currently a stay at home mom of two boys, and I love it!! I’ve always considered myself to be an athlete. From the time I can remember I’ve been around fitness and sports. My mom had my brothers and I in the gym every night as kids, and as I got older I developed my own passion for sports. I was a decent high school athlete: I played softball, volleyball, ran cross country and

was part of the swim team. However after high school I joined the Air Force and my playing sports pretty much diminished, as most people know the odds of being competitive after high school are slim for most people. So I started doing what my mom always did, I would go to aerobics during the week, I played on a couple non-competitive softball and volleyball teams and although I enjoyed it, I missed the drive to compete. During my 8 years of service I was a PTL (physical training leader) for the Air Force and it was then that I realized my passion to help others, and I knew that this was a gift I had been blessed with and I intended to use it! I separated from the Air Force in 2008 and that fall

I finally landed my first civilian job on Andrews AFB, MD. I kept hearing all this talk about CrossFit, I had never heard of it but thought “sure I’ll give it a try”….I was sore for what seemed weeks but was hooked within days! I knew immediately this was something I would love to do and pursue, therefore I was certified in the fall of 2009.

My husband got transferred to MacDill in the fall of 2010 and one of the first things I did when we moved here was look for a CrossFit Box, I saw a jeep with the number on it, called and Mike
answered…my husband and I drove to the box that day to check it out and the rest is history. I’ve competed in several local competitions and have found that CrossFit has changed my life in so many
positive ways. I’m excited to continue this journey…and to help and encourage others on the way! Remember if you think you’re good…you can be better, if you think your great, you can be greater!!

Always strive to be the best YOU possible…with CrossFit there are no limits to your GREATNESS!!



Raid Games

Come cheer on Team BNI or compete on April 19th and 20th at the Orange County Convention Center in Orlando. Click the picture above for more information.

BNI Hockey Night

We have planned an evening of fun! On March 16th at 7pm join us at the Forum to watch the Lightning vs. Hurricanes. For $125, guests will be treated to all you can eat and drink (including beer, wine and cocktails) in the Channelside Club. Call for details 813-671-9230

Kids Competition

BNI will be hosting a CrossFit Kids competition on Saturday, April 13th. This will be a fun-filled day for competitors age 9-12 to show their strength and skills. Cost will be just $25 per athlete. Call for more details and to register 813-671-9230

CrossFit Games Open

Sign up now to compete against athletes around the world Do you have what it takes to be labeled as the fittest? Register now for the CrossFit Games Open and join Team BNI as we are challenged with grueling wods from March 6 – April 3. Click the picture to register.