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HOW TO GET STARTED

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Start Here


START HERE

HOW TO GET STARTED

At CrossFit Frederick we strive to create a fit and healthy community through functional fitness training and nutrition. Becoming a member is easy!

FREE WEEK of W.O.D'S

W.O.D. = WORKOUT OF THE DAY

Enjoy an entire week FREE to experience our gym (often called "the box"), meet our coaches and go through scaled versions of our CrossFit workouts. Our coaches will assess the client’s current athletic level. Open gym is not eligible for the free week. The free week includes one (1) class each day for seven (7) consecutive days. For dates and classes eligible for the your first FREE class contact us at info@crossfitfrederick.com or (240) 651-5981.

welcoming BEGINNERS to crossfit frederick

We work very closely with each of our clients each time they are in for class. It is for this reason that we welcome beginners to CrossFit Frederick. Our coaches have been trained to work with all ability levels and ages starting at 15 years to 80 years young. We tailor our program to suit the client’s needs and goals. Finally, the member will learn about progressively scaling workouts, how to continue working on mechanics and slowly increase intensity.  

For dates and to register for your first FREE class; contact us at info@crossfitfrederick.com or (240) 651-5981

ALREADY FAMILIAR WITH CROSSFIT? 

If you are already familiar with CrossFit methodologies and have trained in another affiliate (box) for at least 3 months, you can attend one of our regular classes. Please contact us for more information. 

For further information on this program or if you have any questions, please contact us at info@crossfitfrederick.com or (240) 651-5981.

Frequently asked Questions (FAQs)

GENERAL

       Do I need to be an athlete or have a background in athletics to participate?

Nope. Our members range from elite athletes to those with little to no experience upon stepping in the door. Each workout is designed to be tailored to any fitness level or limitation. Our coaches are able to prescribe appropriate modifications to ensure each member participates in an effective workout.

       Do I have to be “in shape” before I start?

There is no prerequisite to begin CrossFit. Several modifications are available for each movement and each workout format for those that are new to working out.

       Will CrossFit make me bulky? OR Will I lose my gains and muscularity if I start doing CrossFit?

 CrossFit builds strength, improves cardiovascular endurance, increases flexibility, and much more. Changes in body composition will result but are largely related to nutrition. There is a way to train AND nourish your body to work towards any desired body composition. See one of our coaches for guidance and instruction on how to reach your goals.

"The Fear of Bulkiness and CrossFit" - Coach Barnett, CrossFit FMS

       Is CrossFit right for me if I have a history of injuries?

 Yes. Each movement can be tailored to address limitations that exist. Often times, the increase in strength, conditioning, and flexibility that accompanies CrossFit training can help improves injuries and limitations. See for yourself.

Adaptive athletes travel from all around the globe to CrossFit Rubicon in Vienna, Virginia, to participate in the Working Wounded Games, a competition that levels the playing field for severely wounded veterans and permanently injured civilians. David "Chef" Wallach, founder of CrossFit Rubicon, says the event provides a competitive outlet for athletes who may otherwise not have the opportunity to compete.

       Is CrossFit as hard as it looks on ESPN?

CrossFit is what you make it. CrossFit is constantly varied functional movements performed at high intensity. You, and we as your coaches, have the ability to make it as complex or as simple as necessary. What is seen on ESPN is elite athletes competing in a sport. What occurrs in our box is a community of people performing workouts with an overall goal pertaining to health and fitness.

       Why should I join when I can just follow your blog and do the workouts on my own?

Safety. Proper technique and mechanics are at the forefront of any fitness regimen. Each class our coaches instruct and demonstrate how to properly execute each movement. They also monitor and correct form as needed throughout the workouts to ensure safety and optimal performance. Performing workouts on your own sans instruction can be where safety issues arise and injuries occur.

 Motivation. There is something to be said about the community created by a group doing a WOD together. The CFF community is one of encouragement and positivity and many find it beneficial to perform workouts with others, often times reaching goals that they otherwise would not have on their own.

       Will I get hurt doing CrossFit, that’s what everyone tells me?

 Paying attention to the instruction of coaches greatly reduces any risk of injury. Outside of instruction, our coaches also closely monitor each individual during the workout to search for and correct any movements performed incorrectly that could lead to injury.

       Will I work out on my own or will I have a personal trainer?

You will have a coach(s) guiding the class. Each coach is certified on how to properly instruct and execute each movement as well as identify fitness-level based modifications. The coach for each class works closely with each member to assign scales and modifications on load, movements, and workout format that present them with an appropriate challenge and ultimately a great workout.

       Can I come in and workout on my own? No.

       How do I get started?

Call 240-651-5981 or email info@crossfitfrederick.com to schedule your Free W.O.D.  We will need your Name, email address and phone number, the best to reach you when you call or email in order to set up your appointment.

        Do I need to confirm my appointment for a Free W.O.D.?

No, but we appreciate a phone call if you are unable to make your scheduled appointment. Our number is 240-651-5981.

        What are your hours of operation? 

We are open Monday thru Friday, 5am until 1pm and 4:45pm until 8pm. Saturday and Sunday hours are 7am until 10am.

        What forms of payment do you accept?

 We accept cash, check, electronic funds transfer from your checking/savings accounts as well as Visa, Mastercard, Discover and American Express. There is a three percent (3%) surcharge for all credit card transactions.

FACILITY-GYM-"THE BOX"

       Do you have showers?

            Yes, both the women’s and men’s locker rooms are equipped with two showers. Please bring your own towel and soap.

·        Do you offer childcare?

No BUT we do have the couch area where the kids hang out. Oftentimes our members will bring their kids along with an I-pad and toys in which to play. We do offer a small play-yard area as well as the couch area. It is located in the middle of the gym so the young children can easily see their parents working out. We can easily relocate the play-yard to accommodate the workout for the day.

       Do you sell t-shirts?

Yes, we sell t-shirts and sweatshirts. T-shirts are $25 and Sweatshirts are $50.

VISITING and DROPPING INTO CLASS

       Do you allow drop-ins from other CrossFit gyms?

Yes, we’d appreciate confirmation from your coach of your experience. If you are a return drop-in this step is not necessary. Your coach can email us at info@crossfitfrederick.com with your name and experience.

       Do you allow drop-ins if someone is not affiliated with a CrossFit gym?

Yes but we encourage you to schedule your Free W.O.D. so that our coaches may get to know you.

       What are your fees for dropping in to class?

Out-of-towner's receive their first class free with CFF. Additional classes are $20 each. You can purchase the following and receive complimentary drop-ins:

  • T-shirt for $25 and receive two (2) drop-ins
  • Sweatshirt for $50 and receive four (4) drop-ins

Drop-ins expire 12 months from date of purchase. Packages of 5, 10 and 20 drop-ins are available.

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What is CrossFit


WHAT IS CROSSFIT?

What is CrossFit


WHAT IS CROSSFIT?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Content Courtesy of CrossFit, Inc.

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