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.

Southern Maryland CrossFit

10 years as the area's premier affiliate  


54 Industrial Park Dr. Unit 20 Waldorf, MD 20601

(240) 607-2701


When you are ready to stop exercising and start training, we are here for you.  Here you can have excuses or results, but not both.