CrossFit Frederick
CrossFit Frederick is the pioneer of functional fitness in the area, proudly serving the community for over 15 years. We are a CrossFit-focused facility dedicated to helping individuals of all ages and fitness levels become stronger, healthier, and more confident versions of themselves. Whether you are a competitive athlete or someone stepping into a gym for the first time, our programs are designed to meet you exactly where you are and help you progress safely. Our environment is built on hard work, heart, and mutual support, where every victory is celebrated by the entire tribe. With a coaching staff comprised entirely of CrossFit Level 1 trainers or higher, we provide the expert guidance and accountability needed to achieve meaningful, long-term results. Join the original CrossFit community in Frederick and experience training with a purpose.
Community Built on Heart
More than just a gym, it's a place where every member matters and victories are shared.
Professional Nutrition
The Thrive Nutrition program offers custom plans designed to fit your specific lifestyle and goals.
Proven Methodology
Using the CrossFit methodology to build strength, confidence, and long-term consistency.
Nina Catron
Owner/Coach
The driving force behind CrossFit Frederick, Nina is dedicated to building a strong community and helping members reach their full potential through expert coaching and personalized support.
Craig Ciccarelli
Coach
Experienced coach focused on technical proficiency and helping members master functional movements.
Kelli Koehl
Coach
Passionate about member progress and fostering a supportive atmosphere during group classes.
Kara Murray
Coach
Specializes in scaling workouts to ensure members of all levels can train safely and effectively.
Local Member
"CrossFit Frederick is the original for a reason. The coaches are hands-on, knowledgeable, and genuinely invested in your success—making sure you train safely, effectively, and with confidence."
Yelp Reviewer
"Great facility with a highly supportive community and expert staff. They really focus on functional movement and long-term health."
CrossFit Training Floor
A spacious, fully equipped area designed for metabolic conditioning, gymnastics, and strength work.
Open Gym Zone
Specific hours dedicated to autonomous training, skill practice, and mobility work.
Nutrition Consultation Space
Dedicated area for one-on-one professional nutrition planning and lifestyle coaching.
Thrive Nutrition
A custom program designed to fit your specific lifestyle requirements with personalized support from a devoted coach.
Personal Training
One-on-one sessions tailored to your specific goals, providing maximum accountability and technique correction.
5119 Pegasus Ct, Frederick, Maryland, United States
Open in Google MapsPlace ID: ChIJ5x8AlY7ZyYkRUkHC_1-oDlg
CrossFit Group Classes
Entraînement fonctionnel varié
Open Gym
Accès libre à l'espace d'entraînement
Personal Training Sessions
Specialized class
Nutrition Consultation
Specialized class
Metabolic Conditioning
Specialized class
Gymnastics Skills
Gymnastique - mobilité et skill work
Strength Training
Specialized class
Strengths
- Historic Expertise - As the original CrossFit gym in Frederick since 2008, they have the longest track record of success in the area.
- Elite Coaching - With a high density of CF-L1 and higher trainers, members receive professional-grade instruction.
- Comprehensive Care - The inclusion of a professional nutrition program (Thrive) ensures results happen both inside and outside the gym.
- Inclusive Atmosphere - The gym successfully caters to all ages and fitness levels with a strong emphasis on community support.
Watch points
- Mid-day Closure - The gym follows a split schedule, closing between 1:00 PM and 4:30 PM on weekdays.
- Specific Focus - As a CrossFit-focused gym, it may lack the standard rows of isolation machines found in 'big box' fitness centers.
CrossFit Group Class
Includes a structured warm-up, skill or strength coaching, and the Workout of the Day (WOD). It covers metabolic conditioning, gymnastics, and functional movements.
Objective: Full-body functional fitness, strength, and endurance
Open Gym
Self-directed time where members can access the space and equipment to practice specific skills, mobility, or finish a missed WOD.
Objective: Autonomy and skill specialization
Personal Training
One-on-one customized workouts with a coach to build strength, lose weight, or improve technique with individualized attention.
Objective: Individual goals and technique
Monday
Located in the Pegasus Court business complex in South Frederick, the gym is situated in a professional industrial area perfect for high-intensity training.
Public transport
The area is primarily accessible by car, located near major Frederick transit routes.
Parking
Ample free on-site parking available directly in front of the facility.
Landmarks
Approach
We believe in training with purpose, intensity, and heart, prioritizing functional movements that improve quality of life.
Methodology
The CrossFit methodology is our foundation—constantly varied, high-intensity functional movement tailored to the individual.
Progression
Members progress through consistent coaching, gradual intensity increases, and regular goal assessments with our staff.
CrossFit Membership
- Coached Group Classes
- Access to Zenplanner App
- Programming Included
Thrive Nutrition
- One-on-one Coaching
- Personalized Meal Plans
- Accountability Checks
First visit
Arrive 10 minutes early to meet your coach, tour the facility, and discuss your fitness background and goals.
Required equipment
Comfortable workout clothes, athletic shoes (cross-trainers recommended), and a water bottle.
What a typical session looks like
60-minute session including a dynamic warm-up, a strength or skill component, the WOD (Workout of the Day), and a cool-down/stretch.
Weightlifting & Strength
Gymnastics & Bodyweight
Metabolic Conditioning
CrossFit Open
An annual worldwide competition where members test their fitness against the community.
Community Team WODs
Partner or team workouts designed to foster community bonding and fun.
Nina Catron
Nina is the owner and heart of CrossFit Frederick, ensuring that the gym remains a welcoming space for all members since its inception.
Zenplanner
Software partner for class scheduling and member management.
CrossFit HQ
Official affiliate member of the global CrossFit community.
CrossFit Frederick offers various membership options including group class access and personal training. A 'Free Trial' is available for all new local residents. Memberships are managed via Zenplanner.