CrossFit Frederick

🔥 THIS WEEK’S CHALLENGE! 🔥

How many lateral touchdowns can you get in 20 seconds? ⏱️💪

This challenge tests your quickness, agility, balance, and motor control — all while pushing you to move fast and stay in control! 🔥

🏆 Challenge yourself. Beat your best.�Tag us and share your score! 👊

MotorControl FitnessChallenge

🎉 REGISTRATION IS OPEN! 🎉

Our October session of CrossFit Kids at CrossFit Frederick is just around the corner, and we’re excited to welcome more young athletes!

💪 October 6–30
📅 Tuesday & Friday Evenings
👟 Grades 1–4 & Grades 5–8

Our CrossFit Kids program is all about building strength, confidence, coordination, and healthy habits while having FUN! Kids will learn new skills, challenge themselves, and become part of an amazing fitness community.

Give your kids the opportunity to move, grow, and discover what they’re capable of!

📩 Spots are limited! Send us a DM to get registered today!

🏆 OVERHEAD BARBELL HOLD CHALLENGE WINNERS! 💪

Last week’s challenge put our shoulder strength, stability, and mental toughness to the test! 🔥

A big congratulations to our winners:
🥇 Freddy – RX (95 #): 1:50
🥇 Stu – Scaled (75 #): 1:32
🥇 Devon – Scaled (55 #): 2:15

Way to step up, push your limits, and put in the work! 👏

A big shoutout to everyone who participated. It’s all about challenging yourself, having fun, and getting stronger together! 💪

MEET THE COMMUNITY BEHIND THE COMMUNITY! 💪❤️

CrossFit Frederick is made up of people from all walks of life. Different careers, different backgrounds, different goals—but we all come together under one roof to get stronger, push ourselves, and support each other.

We’re highlighting some of our amazing members, along with what they do and how long they’ve been doing CrossFit. 🏋️‍♀️🏋️‍♂️

From beginners to longtime CrossFitters, every person brings something special to our community.

Because CrossFit Frederick is more than just a gym—it’s a community.�Come see what we’re all about! 💙

🚴‍♀️ THIS WEEK’S CHALLENGE! 🚴‍♂️

Think you can rack up the most bike calories? Let’s find out! 🔥

ACCUMULATE MAX BIKE CALORIES
📅 September 30 – October 4

Every bike calorie counts (*outside of a workout)! Jump on the bike, put in the work, and see how high you can climb. 💪

Will you top the leaderboard? 🏆

Let’s ride! 🚴‍♀️🔥

🥗 It’s NOT too late to jump into our 40-Day Nutrition Challenge! 💪

There’s no better time to start building healthy habits than right now—especially before we head into the holiday season!

This challenge is all about creating sustainable habits, staying accountable, and setting yourself up to feel your best through the holidays and beyond. 🙌

Ready to get started? Contact Coach Mary at [email protected] or send us a DM to get registered!

Let’s build those healthy habits together! 💚
StrongerTogether

Looking for a fun, coach-led program that builds strength, confidence, and character in your kids? Registration is officially open for our upcoming October session!

📅 When: October 6 - October 30

🗓️ Days: Tuesdays & Fridays

🔹 1st – 4th GRADE
• Tuesdays: 6:30 PM – 7:15 PM
• Fridays: 6:00 PM – 6:45 PM

🔹 5th – 8th GRADE
• Tuesdays: 7:15 PM – 8:15 PM
• Fridays: 6:45 PM – 7:45 PM

💰 Pricing Options:
• $69 / Month (1x class per week)
• $125 / Month (2x classes per week)

*10% off discount for siblings*

🚨 SIGN UP TODAY! 🚨
Space is limited. Let's get strong together!

📧 Register via email: [email protected]

7 Things We Wish Every New CrossFitter Knew 🏋️‍♀️

Starting CrossFit can feel intimidating, but you don’t have to have it all figured out before you walk through the door. Here are 7 things we want every new CrossFitter to know:

1️⃣ You don’t need to get in shape before you start.�That’s what you’re here for! Start where you are, and we’ll help you build from there.

2️⃣ Scaling isn’t failing.�Scaling is smart training. The goal is to find the right version of the workout for you.

3️⃣ No one cares how much weight is on your bar.�Your workout is your workout. Focus on your movement, your effort, and your progress.

4️⃣ Consistency beats intensity.�You don’t need to crush every workout. Showing up consistently will take you much further than going all-out once in a while.

5️⃣ Ask your coach questions.�Seriously—ask! Whether you’re confused about a movement, a scale, or the workout itself, we’re here to help.

6️⃣ Don’t compare yourself to other members.�Everyone has a different starting point, background, and journey. The only person you need to compete with is the person you were yesterday.

7️⃣ Just keep showing up.�Some days will feel amazing. Some won’t. Keep coming back. Progress happens when you stay in the game. ❤️

You don’t have to be great to start. You just have to start.