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.

WOD

10 years as the area's premier affiliate  


Southern Maryland CrossFit


 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. 

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.   

Lift

Train​​

54 Industrial Park Dr. Unit 20 Waldorf, MD 20601

(240) 607-2701