Why Crossfit brigade will work for you

We are all about results. CrossFit training methodologies work better and faster than any other fitness program – PERIOD.

EMPOWERMENT

The fitness experience you will find at CrossFit Brigade is second to none. Gain amazing confidence as you get in shape and have a ton of fun. We offer a comprehensive plan designed to get you leaner and stronger. All you need to do is show up.

COACHING

You’ll no longer have to scour the Internet trying to figure out the tricks and tips of getting stronger and leaner. You’ll learn exactly how to perform a movement safely and correctly to achieve maximum results. Our professional trainers ensure each athlete receives unprecedented instruction.

MOTIVATION

You know that kid that everyone wanted to be picked for their team? Imagine having a whole team of players like that. Our athletes are just as motivated to succeed as you are. Feeding off the energy of the group, you can push yourself harder and achieve much greater results.

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Nutrition 101: Abs are Made in the Kitchen

Our Programs

<h6>Meet the Team</h6><h2>Emily Griffith</h2><h6 class=Head Coach" />

Meet the Team

Emily Griffith

Head Coach

Personal:
Mother of two & wife to loml Eric.  In 2012 I quit my career as an investments professional to pursue Crossfit full-time; one of the best decisions of my life.  Crossfit Junkie (in 5th year of training) and proud Chattanooga native.

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emily

Emily Griffith

Head Coach

Crossfit Testimonial:
My athletic background growing up was based in soccer and martial arts, and I spent last my 20s doing a mix of cardio/powerflex and kickboxing classes as well as forced jogging and ellipticizing which to me was a complete bore.  Post-baby my form had definitely shifted and my time was even more pressed than ever.   Sitting in front of a computer 50 hours a week and the inevitable metabolism shift from hitting my 30s also posed major headwinds.  In 2010, the husband got me going to some trial crossfit sessions being offered over the summer.  Realizing I could get more out of a super intense 15 minute workout than what usually took me an hour at the gym hit me like a ton of bricks, and the value of training to improve performance was also a real life-changer.  And then there’s the culture – I have a team and coaches again!

Needless to say, I was/am completely hooked.  I’ve had a complete shift in mentality:  my goals are now performance-based versus burning calories/losing weight!  As a working mom, time and efficiency are critical, and Crossfit has allowed me to get fit and do something for myself without sacrificing time away from my family.  While it definitely doesn’t hurt that I dropped 2 dress sizes and lost at least 10% body fat (despite having maintained the same weight) within a few months, I especially love that looking and feeling better is simply a by-product of achieving my fitness goals rather than vice versa.  Most importantly, I am stronger, faster, and more agile than ever, and I have made a permanent lifestyle change I can stay committed to.  Bottom line:  my endorphins are through the roof, and I’m thrilled to have tapped into my inner athlete again!

High on our newfound lease on life, in 2011, my husband and I took a leap of faith and opened our own box.  I qualified to compete as an Individual at CrossFit Games Regional that same month and continued to participate in that in 2012 and 2013, then went on Brigade’s Team in 2014.  Through this I have made incredible friends & contacts, achieved things as a middle-aged working mom I never dreamed possible even in my ‘prime’ and developed immensely as both an athlete & coach and also as a steward of the greater  CrossFit community which we’re so incredibly passionate about.  This past season, I became pregnant with our 2nd child and had the pleasure of coaching our amazing team athletes to a 16th place finish out of 700 teams – we missed qualifying for Regionals by one spot and are hungrier than ever to return now.  While I have a great love for competing in this sport, my main focus professionally is to help others set and achieve their goals via Brigade’s amazing training and lifestyle offerings.

Goals:
200# C&J.  30 Muscle-Ups in 5 Minutes.  Compete in & PR (achieve Personal Records) at as many competitions as possible and learn from and improve on weaknesses.  Improve nutrition.  Be better at life.  Rock a bikini for next 20 years.  Take a team to the CrossFit Games.  Build a fantastic box that positively impacts the lives of its athletes.

Vitals:
37 years, 5’3”, 135lbs

Stats:
Back Squat:  245#

  • OHS:  185#
  • Clean & Jerk:  185#
  • Deadlift:  275#
  • Bench Press:  155#
  • Shoulder Press:  113#
  • Snatch:  148#
  • Fran:  2:56
  • Grace:  2:18
  • Fight Gone Bad:  347
  • 5K Run:  24:30
  • Murph:  38-something
  • 1 Mile:  6:52

Qualifications:

Qualified for and competed as an Individual at Central East Regionals from 2011-2013, then went team in 2014.

CrossFit L1 & L2 Certified

CrossFit Kids Certified

USA Weightlifting Sports Performance Coach

Pendlay Level 1 & Level 2

CrossFit Competitor Training Certication

CrossFit Mobility

CrossFit Gymnastics

<h6>Meet the Team</h6><h2>Eric Griffith</h2><h6 class=Head Coach" />

Meet the Team

Eric Griffith

Head Coach

CrossFit  changed my life. The change I experienced was so profound, I decided to open my own affiliate and help change as many more lives as I could reach.  Over 4 years in and Emily and I are still full fledged CrossFit evangelists.

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 eric

Eric Griffith

Head Coach

Several years ago my wife and I discovered CrossFit and immediately fell in love with it.  I realized I had wasted years of time and money on globo gym memberships without ever achieving the results I so desperately sought. I thought was in pretty good shape – running about a 25 min 5K but I was scrawny and weak. I always wanted to look more buff so every year I would find a program in Men’s Health or some other fitness magazine and give it a go at the local sports club for a few weeks or so.  Inevitably, I would give up. I didn’t know what I was doing and certainly wasn’t having any fun.  One year I discovered a book called Body for Life.  I really liked the program and stuck with it for longer than any other but even then I only saw only marginal gains.  Then came the Gym Jones article in Outside Magazine.  I knew immediately that this is what I was looking for.  I contacted some friends who had mentioned this type of workout and found out that they were doing something called CrossFit.  Soon after I joined Chattanooga’s first box and have been hooked ever since.  A few months in, I injured my back and asked my wife if she wanted to take on my membership for a few weeks while I recovered.  Two weeks later I was paying for two.

I feel like I am telling the same CF story I hear from everyone.  I got stronger very quickly and my body composition dramatically improved.  Physiologically and psychologically I soon became the healthiest I had ever been. A few years ago Emily and I had to take wellness tests for health insurance discounts and forgot to fast but still passed every metric at optimal levels and had glucose levels around 50 – Amazing!

Today – I am still improving and find myself far more fit and happy than I had ever imagined. Aside from all things CrossFit, owning and operating a box, maintaining a home and gym, and being an all-around total f-ing badass; I enjoy whitewater kayaking, mountain biking, running, fishing, cooking, shopping on Amazon, trolling on Facebook, and making fun of people who don’t CrossFit.  Just kidding!  I think fishing is totally boring.  All joking aside, I have a true passion for fitness and nutrition and couldn’t think of any better life than running Brigade with my soulmate Emily.  Along with being a devoted husband and father of 2 awesome kids, I am a sinner saved by God’s grace who struggles every day to live as Jesus taught us to.  I am proud to live in a free USA and happy to call Tennessee my home.

Qualifications:

  • CrossFit Level 1 & Level 2 Certification
  • USA Weightlifting Sports Performance Coach
  • CrossFit Endurance
  • CrossFit Mobility
  • Precision Nutrition Level 1
  • Pendlay Level 1 & 2
  • Outlaw Coaching Camp
  • Outlaw Nutrition Seminar
<h6>Meet the Team</h6><h2>Michael Browne</h2><h6 class=Associate Head Coach" />

Meet the Team

Michael Browne

Associate Head Coach

My name is Limburk Romeo Browne Jr, but most know me as Michael. I love to share my knowledge of the human body to everyone and anyone that asks me. My passion in fitness comes from a lot of angles, directions and motivations I have experienced thus far in my life.

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mike-brown

Michael Browne

Associate Head Coach

I love to have a good time which includes dancing, singing, being a goof ball and playing/teasing/pranking people. I love life!

Born and raised in Stone Mountain, Georgia, a suburb of Atlanta, I moved to Chattanooga in 2001 and has been my home city since. I am the youngest of four, my sister being the oldest and boys the rest of the way. I am half American and half Antiguan, an English island in the Caribbean. I am married to my lovely wife Kellie and we have an amazing son Jude that we love a ton!

Vitals

29 years old, 5’11” 204 lbs

Background

My sister likes to joke around and say that once I came into the world I was always moving. Now that I have a son that some say resembles me, it is beyond just appearance, as I get to witness him in action. Once he is awake he is non-stop until bedtime.

I remember as early as 5 being involved in team sports, but fell in love with basketball and soccer. They continue to be my passion to this day and when able play in tournaments, leagues or just for fun.

The highest level I played soccer and basketball was high school, but had the opportunity to play collegiate basketball that I wish I could have experienced. Enjoying intramural sports in college, I got involved in the bodybuilding world. Naturally a skinny guy I always wanted to gain size, but really wanted to gain once basketball wasn’t my first priority.

From 2006 to 2010 a couple of friends and I started to train, diet, go to shows immersing ourselves in the culture of physique building. It took that long because I did not want to completely stop playing sports to make gains needed for the stage.

In the summer of 2010, I got the urge to compete in a Men’s Fitness competition in Miami, FL that involved physical performance skills, aesthetics and an obstacle course. I finished the day 6th out of 17 competitors. 1 spot from top 5. Priorities changed from that point on and sports went to the back burner to gain more weight to become successful in fitness.

The rest of 2010 into 2012 I became a lover of the barbell. In October of 2011 is when I found the awesome fitness methodology of Crossfit at Crossfit Brigade. My first metcon was Grace benefiting Barbells for Boobs. With terrible form I managed to do well for my first metcon finishing in the low 3 minute range.

From there as we all have experienced and know I was “hooked”.

After my first Crossfit experience, I thought there might be a way to use Crossfit to train and help prepare for the stage while enjoying, learning and competing in Crossfit. 

The theory paid off massively. In 2012, that winter and spring I accomplished my goal of placing top 5 at two shows, third and fourth respectively, becoming a national competitor. With 3 months experience and later discovering the height and talent of the competition finished 34th at Garage Games One in the freezing cold!

That same year was my first Crossfit Games Open, but had no idea what it was about and took it as more of a learning experience and to have fun. During the 2012 summer I was competing everywhere within a 5 hour drive. I gained a lot of experience, meet tons of cool people and staying consistent finishing top 10 at each comp.

In 2013, Men’s physique season preparation began in the winter for a big show that spring in Alabama. I noticed my love for the sport I once had was no longer as high with Crossfit taking it’s place. I gave myself a standard, an ultimatum, that if I did not do well on stage like the previous years success, that I would give Crossfit more attention and pause physique competition/career.

Well. I didn’t hit my goal which was to place top 5. I experienced set backs the morning of the show and dramatically dropped my confidence on stage very noticeable to the judges. I felt defeated. Looking back it was a major learning experience. Oh I finished 7th out 27 guys. 3 of the guys from that show are now IFBB pros in the Men’s Physique category.

Bringing this bio up to speed, I left the Men’s physique world behind me (for now; get the urge sometimes), began coaching at the best box Crossfit Brigade, continue to compete in Crossfit winning a competition in the Fall of 2013 and keeping the streak of top 10 finishes in others while traveling to do team competitions with my training partners helping putting Brigade on the map by us doing well. With new confidence gained in Crossfit, improving  each year in the Crossfit Games Open from 2012, 2013 and 2014 experiencing Regionals with my boxmates, I was ready for 2015 season!

End of 2014 into 2015 was a blessing. I married my best friend, had a handsome son, coach and train more at an amazing box. These additions were amazing and bring more meaning to my life, but they have there challenges. No challenge was as big as losing my full time job as a trainer at a private studio in January. Crushed me in more ways to explain and was stressful. But I thought the work and experience put in from the past would carry over for success into the Open. I did well, but did not improve from year prior.

Through it all my family at Crossfit Brigade helped me beyond just being a coach and athlete, but also as a human and taking life one day at a time. Enjoying the small things. Getting back to just having fun while also learning to do so while improving weaknesses.

Crossfit is a lifestyle. It is more than a fitness methodology or movement. It has taught me many lessons and sure will continue to do so.

The community of Crossfit Brigade helped pick me up by the boot straps and have started the 2015 off season to a great start. Training smart and more often at Crossfit Brigade with fellow coaches, members and training partners more than before. The rest of the year holds promise because of the community support, the work done and the best owners any coach can work for in the Griffith’s.

Stats

Deadlift – 550

Strict Press – 190

Front Squat – 405

Back Squat – 475

Overhead Squat – 315

Bench Press – 315

Clean and Jerk – 335

Snatch – 270

Fran – 2:48

Cindy – 25 rounds

Grace – 1:48

Filthy Fifty – 19:58

Helen – 8:20

400m – 1 minute

1 mile – 6:40

5k – 18:15

10k – 38:35

Half Marathon – 1:43.20

Pull ups – 84

Push ups – 92

Qualifications:

Corporate Community Wellness Management B.S.

USAW L1

CF-L1 Trainer

ACE L1

Meet the Team

Emily Griffith

Head Coach
Meet the Team

Eric Griffith

Head Coach
Meet the Team

Michael Browne

Associate Head Coach
<h6>Athlete Testimonial</h6><h2>Brandon R.</h2>

Athlete Testimonial

Brandon R.

Through CrossFit, my desire to be a healthier and more fit individual. Hands down the coaches and the community at CrossFit Brigade are my favorite things and they are also the reason I push myself so hard and never think that I can’t do something. They are some of the biggest badasses that I have ever met and are so supportive and influential. I couldn’t have asked for a better community to become a part of for my first CrossFit experience and I consider myself lucky.

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Brandon R

Brigade Athlete

Left: July 2015 – 200 lbs – 1 month in to CrossFit
Middle: February 2016 – 191lbs – a week or two after Whole 30 in January.
Right: This morning’s check in – 173 lbs – a little over a year at @crossfitbrigade and 4 months with LunchBox Fitness.

 

Growing up I played soccer, basketball, and baseball but once I hit high school I essentially stopped participating in any athletics. I got pretty lazy and college didn’t really help. My junior year of college I decided to start lifting weights but I had no idea what I was doing and my diet was terrible. I also didn’t see any results besides just getting bigger (and not in the good way). I got to over 200 pounds and quit going to the gym by the beginning of my senior year. Brigade as definitely different than what I was used to. Before then I had only been to the globo gym types with machines all over the place.. I wasn’t sure what I was getting myself into.

Now when I walk into the gym it’s like being surrounded by family. There’s no nerves, no worries over looking like an idiot or having to scale a workout, no thoughts of feeling like I don’t belong and that’s 100% because of the coaches and the people at the box. I’ve had discussions with others who have never tried CrossFit about working out at a CrossFit gym and the biggest thing that I probably brag about is the community that I am a part of. I never got this kind of support from the school gym or the Gold’s Gym that I had been to previously. I never had people yelling at me and pushing me to get that last rep like I do at the box. Yeah you might have met up with a buddy to help spot you while you worked out but it’s not the same.

The biggest changes that I’ve seen in myself physically have come over the last 6 months or so through an improved diet but that would have never happened if it wasn’t for the CrossFit community. I’m thankful for having a box that stresses importance over more than one area of fitness. They want you to be physically fit but they also understand that your diet and other areas of fitness are just as important if not more. I’ve learned things about myself and my health through CrossFit that I never would have learned otherwise. It’s created an obsession with my own fitness that I never thought I would have.

Through CrossFit, my desire to be a healthier and more fit individual. Hands down the coaches and the community at CrossFit Brigade are my favorite things and they are also the reason I push myself so hard and never think that I can’t do something. They are some of the biggest badasses that I have ever met and are so supportive and influential. I couldn’t have asked for a better community to become a part of for my first CrossFit experience and I consider myself lucky.

Don’t let it intimidate you. CrossFit isn’t just for the people you see on TV doing unbelievable things that make your jaw drop. It’s for anyone and everyone. Can’t do the workout as prescribed? Scale. Scaling is just allowing yourself to take a step in the right direction so that one day you can hit the prescribed weight or movement. One of my favorite athletes is Travis Williams because he started CrossFit as an overweight kid just trying to get fit and now he’s going to the Games for the second straight year. Anyone can do CrossFit.

 

<h6>Athlete Testimonial</h6><h2>Ashley L.</h2>

Athlete Testimonial

Ashley L.

When I started CrossFit I just wanted to lose weight, and get back down to the size I was when I got married. Within a week my goals were totally different, I wanted to do a pull up, be a better runner, lift lots of heavy things. It slowly changed my focus and the weight loss was just a plus. I actually fit back into my wedding dress just this past week! Each week I feel like I get a little stronger or do something that I couldn’t do before which is the best motivation. Don’t be scared to try something new, and don’t think that you have to already be an athlete to start CrossFit because anyone can do it!

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Ashley L.

Brigade Athlete

I honestly have never been very athletic, I have always gravitated toward the arts, and didn’t participate in sports when I was younger. I might have done some cardio a few times at the gym here and there but was never consistent. Crossfit has definitely changed that for me!

I had a few friends that did it, I would see their results and it always interested me. It took me a year to actually gather the courage to try it! I was SO nervous! But I just watched everyone in the class and immediately wanted to be able to be that athletic. I went through the class and I left wishing that I had tried it sooner. I drove home and didn’t shut up about it for the rest of the day (I probably haven’t shut up about it since… lets be honest)

Sometimes I still get nervous! haha I still love watching all of the amazing athletes at our box, especially during the Open. They encourage me to work harder to meet my goals, it drives me crazy when I’m not able to do something so I’ll keep going until I get it.

When I started CrossFit I just wanted to lose weight, and get back down to the size I was when I got married. Within a week my goals were totally different, I wanted to do a pull up, be a better runner, lift lots of heavy things. It slowly changed my focus and the weight loss was just a plus. I actually fit back into my wedding dress just this past week! Each week I feel like I get a little stronger or do something that I couldn’t do before which is the best motivation.

I’ve met so many people and learned so much since I started, everyone was just so welcoming and kind to me from day one. I never thought I’d go in and make new friends.

I travel each week for work and often drop into other boxes and it is never the same as Brigade. There is such an amazing energy and sense of support, I know I can always ask questions or there is always someone to help me when I need it.

Don’t be scared to try something new, and don’t think that you have to already be an athlete to start CrossFit because anyone can do it!

<h6>Athlete Testimonial</h6><h2>Eric B.</h2>

Athlete Testimonial

Eric B.

CrossFit Brigade has taught me how to train and eat in ways that are sustainable for life. The Brigade offers great support and the owners Eric and Emily have always been available when I had questions. The coaches are always quick to respond with advice when I have needed it outside the box. One of the first things I ever read about CrossFit is how once you find a box they become family and your biggest supporters.  CrossFit Brigade displays that value and many others daily. I am proud to be a part of the Brigade. I feel very fortunate to be a part of an awesome box. I have said before, if every box was like the Brigade, there would be much less negativity around the sport of CrossFit.

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Eric B.

Brigade Athlete

 

I love CrossFit and in my opinion CrossFit Brigade is the best box I could be a member of.  CrossFit Brigade is a special place. I know all boxes are not the same.  I have had the privilege of training under most of the Brigade coaches. It is very clear their main goal is give athletes the best, safest, most effective training possible. Period.

I know now that CrossFit is not designed just for the elite athletes and the fittest people. CrossFit makes those people. Brigade coaches are experts in scaling movements to fit the needs of everyone’s fitness level. This is probably one of the things that impresses me about the Brigade the most. Very knowledgeable and accessible coaches who coach everyone to do their best! They all encourage and cheer you on by name. To me, that is pretty powerful motivation. It really pumps you up when you hear YOUR name followed by “ GET IT” or “YOU’RE KILLING IT”. Sounds simple, but it means a lot for the coaches to be engaged and a part of the WOD.

I go to CrossFit Brigade to continue my journey to being well.  The training and the nutrition information I get from the Brigade are a huge part of my journey.  My goal is to be healthy. Not just being a healthy weight according to medical standards. No.  I don’t want be sick. I want to feel good. I want to be well. I want to be strong and fit.   That is my “why”. The training I do 3 days a week carries over in my everyday life outside of the Brigade. I have always been one who can go on a diet and lose 20 or even 40 pounds. I have taken pills, restricted calories, lived on “fat free” foods, pretty much anything to lose weight. But,  I never knew what to do when the weight was off. I never tried anything sustainable for life.

Athlete Testimonial

Brandon R.

Athlete Testimonial

Ashley L.

Athlete Testimonial

Eric B.