We are happy to offer you a wide range of packages to meet your fitness needs and push you past the limits of your fitness that you thought was unattainable.

"CrossFit is a strength and conditioning system designed to increased the 10 general physical skills: cardiovascular/cardiorespiratory endurance, stamina, power, speed, strength, flexibility, balance, accuracy, coordination, and agility.  You are only as fit as you are competent in these 10 skills."-CFJ Oct. 2002.



If you would like to show your CrossFit pride we now have shirts check out the link here:
http://www.zazzle.com/southern_maryland_crossfit_shirt_1-235607347193895691
or
http://www.affiliateshirts.net/




Class Schedule:
Mon-4pm
Tue-4pm, 7pm
Wed-11am, 4pm, 7pm
Thu-11am, 4pm, 7pm
Fri-11am
Sat-9:30am
Sun-no classes

CrossFit 1 month unlimited package-$210

CrossFit 3 days per week month package-$180

CrossFit 2 days per week month package-$150

CrossFit 1 week package-$100

Olympic Lifting Package-$180, meet 2x a week for one month.  This package is not at a set time.  Set up 2 times a week for one month to meet with our coaches to focus specificially on the snatch and the clean and jerk.  Whether you are a CrossFitter wanting a faster Grace or Isabel or just trying to bust out a fitness rut the olympic lifts have no peer in power development.

(all packages run from the date when you for attend for one calendar month, ie Aug. 23-Sept. 23, there are no make up days, it is on you to honor your committment to attend classes)

If you would like to try 1 CrossFit class for free please call ahead (301) 645-8717.  There is no drop-in allowed on Sat. classes.  If you are from an out of town affiliate please also call ahead to let us know you want to drop in.

Discover the difference good coaching can make.


Class time descriptions:

4pm Mon-Thur:  This is the programming you see posted online.  A personal (weakness attacking) warmup and a strength warmup  are done prior to class start.  We train for the unexpected during this class, no functional movement is off limits.  WODs can range from shorter heavier CF football style WODs to longer WODs like Murph.  Our more advanced athletes are in this time however all athletes are welcome during this time.  Skill work is done after class on everything from foundational movements to Olympic lifts to the barbell lifts.

7pm Tue/Wed/Thur:  This is programming you see posted online as well.  A personal and strength warmup are also done prior to class start.  Sometimes the posted WOD will be scaled due to equipment or space limitations.  Many intermediate but experienced athletes attend this time but all athletes are welcome during this time.  Skill work is done after class on everything from foundational movements to Olympic lifs to barbell lifts.

11am Wed/Thur/Fri:  This is our foundational class. This programming is posted online on the days this class is offered.  A personal warmup is done before class to reinforce foundational movements.  Skill work is done before and after class make sure our athletes are moving well.  Our ON-RAMP class builds the intensity as the days and month go on.  Perfect for the deconditioned athlete working toward restoring functionality but also great for the fit looking to build new movements into thier arsenal.

9:30am Sat:  This programming is posted online.  This day is normally set aside for testing our strength limits(ie 1,3, 5RM).  Sometimes a Painstorm or other shorter/heavier WOD might rear its ugly head on this day.  Open to all athletes. These specific strength days are essential for athlete development.

You are not locked into one time slot when you sign up and can float between class times.

One on one training- 1 one hour-$62
                                  4 one hour-$228
                                12 one hour-$624
                                24 one hour-$1200

                                    1 1/2 hour-$43
                                   4 1/2 hour-$156
                                  12 1/2 hour-$432
                                  24 1/2 hour-$840
                            
                            Please call for group training rates, 2-4 people.