As summer winds down and we settle back into our more normal schedules, we wanted to give you a peek at what’s happening in September at CrossFit Frederick.

9/3 Louisiana Flooding Charity WOD 8am and 9am

This Saturday CFF will host a charity WOD in support of the Tullier family’s rebuilding efforts in the wake of the flooding devastation in Louisiana.  Please donate at:


9/5 Labor Day—Reduced Class hours

7am (open gym and regular WOD), 8am, and 9am classes only.  Come in and get your workout in, then relax with family.


9/10 Bring a Friend Day and Free Yoga

Bring a friend to the 8am or 9am WODs and stay for Yoga with Gabby at 10:15am (free for members and friends).  Please bring your own mat and sign up via Mind Body.  

9/12 Lurong Challenge begins

In this clean eating challenge, participants will be given the tools and motivation to make healthy changes to their eating habits and will see results as they complete a series of Challenge WODs.  Those not participating in the Challenge will do the same WODs as part as the regular programming, so why not sign up anyway?  This is similar to the Open and is good practice for those looking to compete.  There is still time to join in.

Challenge participants, look for a signup list for measurement appointments soon.  Measurements will be taken the week of 9/12-9/16.

9/15-10/15 Concept 2 Fall Rowing Challenge

Sign up now.  You must be signed up by 9/30 for your rowing to count.

In this team rowing challenge, there are prizes for participants who row 100,000 meters or 200,000 meters in 30 days.  There are also Box prizes (we won a rower last year).  There will be rowing incorporated in the WODs, but you will need to row on your own as well to reach the 100k or 200k goal.  This is a tough challenge and it is no small feat to complete it.  You will definitely have your rowing technique down by the end of the 30 days.