Have you downloaded the NEW CrossFit Frederick app?  Download the Crossfit Frederick App today to plan and schedule your classes! From this mobile App you can view class schedules, sign-up for classes, view ongoing promotions, as well as view the studio’s location and contact information. You can also click through to our social pages! Optimize your time and maximize the convenience of signing up for classes from your device! Go to your app store and search "CrossFit Frederick". Download this App today!

TODAY'S W.O.D:

A.    Shoulder Press 5 sets of 3 reps. Load stays the same. 1 minute Rests. Compare to 02/08/16.
B.    Three rounds for time of: 800m row + 15 Push Press + 30 GHD Sit-ups. Load at 30%-40% bodyweight. Last completion 10/14/08.

Post your loads and times to Members Area

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