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.


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.   



54 Industrial Park Dr. Unit 20 Waldorf, MD 20601

(240) 607-2701