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. 

54 Industrial Park Dr. Unit 20 Waldorf, MD 20601

(240) 607-2701


Train​​

Lift

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.   

Southern Maryland CrossFit

The area's premier affiliate since 2008

WOD

 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.