Programs That Meet You Where You Are
At CrossFit Frederick, our programs are designed to meet you exactly where you are—no matter your age, experience, or fitness level. Whether you’re brand new to fitness or a seasoned athlete, you’ll find a supportive community and expert coaching focused on helping you move better, get stronger, and feel more confident. We offer Intro Classes for those new to CrossFit, Traditional CrossFit Classes that combine strength, conditioning, and functional movement, Open Gym sessions that allow members extra time to practice and refine the skills learned during classes, and Personal Training for fully customized coaching and goal-focused programming. No matter which path you choose, our priority is safe, effective training that helps you build lifelong fitness.
🏋️♂️ Intro to CrossFit (Fundamentals Program)
This is where everyone starts — whether you’re brand new to CrossFit or just new to structured training.
✔ Focuses on foundational movements and proper mechanics with expert coaching.
✔ One-on-One or Small group environments to ensure individualized attention and safety.
✔ Teaches technique and scaling options so all workouts are accessible.
✔ Prepares you to confidently join the regular CrossFit class schedule once you’re ready.
Best for: Beginners, those new to CrossFit movements, people returning to the gym after a break.
💪 Traditional CrossFit Classes
These are coach-led, high-intensity group classes based on the CrossFit methodology.
✔ Includes strength work, metabolic conditioning, gymnastics skills, and varied functional movements.
✔ Every workout is different to keep training engaging and balanced.
✔ Coaches scale the workouts so they’re challenging but doable for everyone — from first timers to experienced athletes.
✔ Typically ~60 minutes of structured warm-up, skill/strength coaching, and WOD (workout of the day).
Best for: Members ready for regular classes and group energy — great for consistency and community support.
🏃♀️ Open Gym
Open Gym gives you specific hours to access the space and equipment.
✔ You choose what you want to work on — skill practice, strength lifts, mobility, or finishing the WOD you missed.
✔ Great for members who want extra training outside class times.
✔ Coaches may be available depending on the schedule, but Open Gym is primarily self-directed.
Best for: Experienced members who enjoy autonomy, want extra training time, or have specialized goals.
🤝 Personal Training
One-on-one sessions with a knowledgeable coach tailored to your goals.
✔ Customized workouts and nutrition guidance to help you build strength, lose weight, or improve overall fitness.
✔ Coaches provide motivation, accountability, and technique correction.
✔ No prior experience required — suitable for all fitness levels.
Best for: Members who want individualized attention, specific goals, or a training plan outside group classes.
Thrive Nutrition
Our custom program is designed to fit your specific lifestyle requirements and aspirations, offering personalized support from your devoted coach. Are you ready to elevate your life with professional nutrition plans and guidance? Sign up today!
Start Your Fitness Journey Today
Times of Operation
Monday - Thursday
5:30 am - 1:00 pm/4:30 pm - 7:30 pm
Friday
5:30 am - 1:00 pm/5 pm - 6 pm
Saturday/Sunday
8:00 - 11:00/9:00 - 11:00
© Copyright 2026, Crossfit Frederick | Powered by Zenplanner
© Copyright 2026 | Powered by