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CrossFit Frederick strives to create a fit and healthy community through functional fitness training and nutrition.

complimentary Week of Classes

Enjoy a week to participate in our classes, meet our coaches and go through scaled versions of our CrossFit or Strength workouts. Our coaches will assess your current athletic level and make appropriate modifications to your workout.
Open Gym, PowerClass and the Weekend classes are not available for the complimentary week.

Classes eligible for the complimentary week are as follows:

Monday through Friday:
CrossFit Classes - 5AM, 9AM, 11:30AM and 7PM (not of Friday).
Strength Training - 10AM and 6PM.

Please email us at info@crossfitfrederick.com to schedule your first class.


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 clients’ needs and goals. Finally, the member will learn about progressively scaling workouts, how to continue working on mechanics and gradually increase intensity. No prior CrossFit experience necessary.
Open Gym, PowerClass and the Weekend classes are not available for beginners.

Classes available for Beginners to attend are as follows:

Monday through Friday:
CrossFit Classes - 5AM, 9AM, 11:30AM and 7PM (not on Friday).
Strength Training - 10AM and 6PM.

Please email us at info@crossfitfrederick.com to schedule your appointment.


Please email us at info@crossfitfrederick.com to schedule your complimentary evaluation.

Frequently asked Questions

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

No, 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 Frederick 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 occurs 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 class together. The CFF community is one of encouragement and positivist 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?

Our Open Gym hours are available to everyone. Open Gym is included in our membership options. The drop-in fee is $20 cash or $21 credit/debit. We offer multiple visit passes and a week access at a reduced fee.
If you are dropping in from out-of-town, please arrive 15-minutes early to complete our paperwork.

Open Gym hours are as follows:
Monday through Thursday
5:00 am to 6:30 am
9:00 am to 12:30 pm
5:00 pm to 8:00 pm (gym closes at 7PM on Fridays)

   How do I get started?

Call 240-651-5981 to schedule your 30-minute FREE consultation.

    When are you open?

We are open Monday through Thursday, 5:00 am to 7:00 am, 9:00 am to 12:30 pm and 5:00 pm until 8:00 pm.
Friday, 5:00 am to 7:00 am, 9:00 am to 12:30 pm and 5:00 pm to 7:00 pm.
Saturday 7:00 am until 9:30 am.
Sunday 9:00 am until 10:00 am.

   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 five percent (5%) surcharge for all credit card/debit card transactions.

The gym

   Do you have showers?

            Yes, towels are not provided.

·        Do you offer childcare?

No and yes, it depends on what you are looking for in childcare.
We welcome all parents with their children but we do not provide childcare staff.

  Do you sell t-shirts?

Gear may be purchased at our online store.


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, please arrive 10-15 minutes early to complete our paperwork.

What are your fees for dropping in to class?

Our per Class or Open Gym drop-in rate is $20. We offer multiple drop-in passes and weekly memberships at a reduced fee.



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.