Member of the Month – Amy Britalan

Why did you choose CFFW?

I chose CFFW because from the initial consultation, I immediately felt like Sophia and Andrew really care about people’s well being. It wasn’t just throwing me into a class or a schedule I couldn’t maintain, they took the time from the very beginning to get to know me as an individual and evaluate what my needs were. Those needs are always changing and they adapt with them. Right away Sophia recognized that most of what was keeping me back was my negative self talk. That has been a huge driving force in changing me not only physically but mentally in every aspect of my life. Even though she doesn’t need to she has become not only my coach but a friend and a therapist at times. She has helped me work through not only physical set backs, but emotional ones too. Every time I walk out of the gym I instantly feel better.

What were some of your hesitations or fears? How did CFFW help you to overcome them?

My only hesitation with becoming a member was feeling like I wasn’t good enough or fit enough to be considered a CrossFit member. I was really worried about being judged about my weight and lack of ability. But that was quickly erased by the encouragement that I received from everyone. Sophia has been amazing at reminding me how far I have come since I joined. All those little reminders of where I was all that time ago keep me addicted to improving myself.

How would you describe the coaching at CFFW?

The coaching at CFFW is far above any other coaching I have ever had anywhere else. I can’t thank the coaches enough for all your hard work and dedication to me and to all the members of CFFW. They truly care about you, and are a constant source of inspiration and encouragement.

What is the community like at CFFW?

At CFFW you aren’t just another member, you become family. Part of that includes working together, encouraging one another and celebrating each other’s victories. And as I have turned my life around I have to thank everyone that I have encountered at CFFW because they have all been the encouragement that I needed to keep going, keep fighting through and continuing to improve.

What advice would you give to someone thinking of starting at CFFW?

I hear people say that they could never do something like CrossFit. But I say, if I can do it, anyone can. And you will be amazed by the things you didn’t even realize you could accomplish if you just start. Joining CrossFit Fort Wayne had been by far the best thing I have ever done. And I would encourage anyone at any fitness level and at any age to join.


– Tabata: Consistent 20s of work each round. KB weight choice should be light. Challenge yourself to move for the entire 20s without stopping at any point during each tabata. Score = total reps.


“Tabata Something Else”

8 intervals of 20s Work/10s rest

1) KBS (53, 35)

2) Alternating Goblet Step-ups (53, 35)

3) AD or Row

4) Sit-ups

5) Double Unders

6) Mountain Climbers

*Score = Lowest reps of each movement combined

*60s of rest between moving from one exercise to the next.


1a) Reverse Lunge + RDL combo: 3 x 6 ea. Rest 30s.

1b) Seated DB Shrug + Ext Rotation : 3 x 12-15. Rest 30s.

1c) Mason Twists w. a plate: 3 x 20. Rest 30s.

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