Monday, August 20, 2018


Monday, August 20, 2018

My name is Brandon Higgins. I’ve coached since I was 18 years old, first starting as a wrestling coach for my former high school in Northeast Pennsylvania. As time passed coaching at many different schools and being around the sport, I started working for a club program called Rock Solid Wrestling. In 2009 to 2013 I worked as an Assistant Coach for Rocky Bonomo, a former Division l College wrestling coach. I learned quickly how to work with big crowds and had the privilege to teach some really dedicated athletes. Eventually our club wanted to add an extra strength and conditioning program, which is when I first came across CrossFit.
In 2013, I acquired my Level 1 Certification and I fell in love with CrossFit. It was a great tool to help our athletes become faster, stronger, and helped me as well. Later on, we became Venomous CrossFit where I held the title with my good friend as Head Coach. A few years in, I found a great opportunity to move to Norfolk, Virginia to live with my fiancé and focused only on CrossFit. The love grew stronger everyday, I coached 27 classes per week and helped grow CrossFit Little Creek into the gym it is now. I now hold my Level 2 CrossFit Certification. I really am looking forward to my new adventure at Ballston Crossfit, where I know I will continue to grow as a coach.
I hold the following qualifications:

  • CrossFit Level 1 Trainer, CF-L1
  • CrossFit Level 2 Trainer, CF-L2

Overview of Week:
Monday: Team WOD
Tuesday: Back Squat
Wednesday: Strict Press
Thursday: Rope Climbs
Friday: Deadlifts
Saturday: Hero WOD “Nate”
Sunday: Snatch Balance

Team WOD:
Teams of 3
For Time:
30 Power Clean and Jerks (95/65) (Fx:75/55)
25 Power Clean and Jerks (135/95) (Fx:95/65)
20 Power Clean and Jerks (165/115) (Fx:115/80)
15 Power Clean and Jerks (185/125) (Fx:135/95)
10 Power Clean and Jerks (205/145) (Fx:155/105)

Every 4:00 including start:
30/25 Cal Row
20  Pull Ups
40:00 CAP
Post-WOD Finisher:
Accumulate a 3:00 Free standing handstand:
Fx: Wall Facing practice pulling feet off the wall