Soldierfit Frederick

Soldierfit Frederick Health and Fitness Soldierfit is a unique, functional fitness program, with locations in the Maryland/Washington, DC area.
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The Soldierfit program encompasses, boot camp classes, mixed martial arts, personal training and a functional fitness gym. Founded by an 11-year United States Army veteran, Soldierfit is more than the typical boot camp, martial arts school, or cookie cutter gym. Soldierfit inspires confidence, builds character and encourages camaraderie through a military style workout that not only delivers results, but is enjoyable. If your idea of achieving peak physical form is running on a treadmill, than Soldierfit is probably not the right choice. But if you're looking to get in the best shape of your life, and work as part of a team, Soldierfit is for you.

No tricks, just sweat 🎃💪🏼 Huge thanks to Max & Harmonie for leading an awesome Halloween bootcamp last weekend!
10/28/2025

No tricks, just sweat 🎃💪🏼 Huge thanks to Max & Harmonie for leading an awesome Halloween bootcamp last weekend!

No tricks, just sweat 🎃Our 2hr Halloween Bootcamp is back — Saturday, October 25th from 6–8PM!Come ready to train, laugh...
10/17/2025

No tricks, just sweat 🎃

Our 2hr Halloween Bootcamp is back — Saturday, October 25th from 6–8PM!

Come ready to train, laugh, and maybe scream (just a little 👀).

🕷️ Reserve your spot in the app before it’s too late!

If you’re just getting started, here’s your reminder — real results take time. 💥Hallie’s 2-year transformation didn’t ha...
10/16/2025

If you’re just getting started, here’s your reminder — real results take time. 💥

Hallie’s 2-year transformation didn’t happen overnight. It happened through patience, consistency, and showing up even on the hard days. If you’re just getting started, don’t rush it. Focus on one day, one workout, one better choice at a time.

Progress takes patience — but it’s worth every bit of it. 💪

Tomorrow is the final day of Hell Week! Whether you’ve already completed your five or have one more day to go, you shoul...
10/04/2025

Tomorrow is the final day of Hell Week! Whether you’ve already completed your five or have one more day to go, you should be so proud of the hard work you’ve put in this week.

Day 6 will be the Space Force - All for the Squad WOD, a series of team-based workouts symbolizing the concept of working together as a unit, to end the week of paying tribute to the Space Force and our various branches of the military.

This will be completed in squads of 4-5 “troops” with one battle rope per squad, where everyone is holding onto the ropes. (“Troops” will spread out to allow enough slack in between people so the movements don’t need to be done in sync, but still completed as a unit.)

#1
(squad members all holding rope entire time)
60 squats
400m run
30 squats
400m run
15 squats
400m run

#2
21-15-9
thrusters (holding rope)
lateral burpees over rope

#3
Every 2:30 for 10 minutes
20 alternating lunges (10 ea side) while holding rope overhead
Then, each person individually completes 50 lateral hops (total) over rope
Rest until that 2:30 segment ends (add another segment if time allows)

Everyone is officially more than halfway done with Hell Week, only one (or two) more workouts to go!For day 5, we are pa...
10/02/2025

Everyone is officially more than halfway done with Hell Week, only one (or two) more workouts to go!

For day 5, we are paying tribute to the Marines. We will be completing an adapted version a memorial workout in honor of 15 Marines and 1 Navy corpsman who were killed during an aircraft crash

“Marine 16” WOD, adapted
Eight 3-minute AMRAPs, :30 rest/transition to move to next AMRAP
Keep track of total rounds completed in each segment; final score is total rounds

AMRAP from 0:00-3:00
1 DAB sprint
16 Burpees

AMRAP from 3:30-6:30:
1 DAB sprint
16 Push-Ups

AMRAP from 7:00-10:00:
1 DAB sprint
16 Air Squats

AMRAP from 10:30-13:30:
1 DAB sprint
16 Mountain Climbers (L+R = 1 rep)

AMRAP from 14:00-17:00:
1 DAB sprint
16 Jumping Jacks

AMRAP from 17:30-20:30:
1 DAB sprint
16 Jumping Lunges

AMRAP from 21:00-24:00:
1 DAB sprint
16 High Knees (L+R = 1 rep)

AMRAP from 24:30-27:30:
1 DAB sprint
16 Tuck Jumps

Kettlebell Ladder
one KB per person

20 KB swings
5 KB OH presses
5 KB cleans
5 KB thrusters
repeat with 20 swings but 4 presses, cleans, and thrusters, then 20 swings and 3 of each, etc., down to 1)

Core finisher
10 bird dogs per side
unweighted single leg RDLs for two turf lengths (1 DAB) - plant left foot, hinge forward to touch turf, return to stand, step forward with right foot, plant, hinge, repeat

WE ARE halfway through Hell Week! Three down, three to go.For day 4, we are honoring the US Coast Guard with adapted ver...
10/01/2025

WE ARE halfway through Hell Week! Three down, three to go.

For day 4, we are honoring the US Coast Guard with adapted versions of workouts that were created for those killed in the line of duty. “Coast Guard” is dedicated to four soldiers killed in a helicopter crash, and the finisher is in memory of fallen servicewomen Coast Guard Ensign Morgan Garrett and Navy Lieutenant Rhiannon Ross.

Coast Guard Memorial WOD, adapted
Can complete individually or in pairs; if pairs, both complete the run together and share the work for remaining round with one person working at a time while other rests
- can divide reps between pairs in however way you choose but must complete all squats before moving onto burpees, etc.
**exercises may be done in different order - ie. box jumps then squats then burpees - if boxes are in use

4 rounds for time (time cap: 40 minutes)

400m run
65 air squats
35 burpees
35 box jumps or explosive step-ups (step ups are total for individuals, per side for those working in pairs)

Garrett and Ross Memorial WOD, adapted
AMRAP finisher in amount of time remaining (you go I go with battle buddy)
- 23 V-ups
- 20 hand-release pushups
- 20 jump squats

For day 3 of Hell Week, we will be paying tribute to the USAF!We will start with an adapted version of the “Air Force” W...
10/01/2025

For day 3 of Hell Week, we will be paying tribute to the USAF!

We will start with an adapted version of the “Air Force” WOD, followed by portions of the USAF Initial Fitness Test:

“Air Force,” adapted (for time)
Buy-in: 400m run
2 rounds, using single KB (should be heavy enough that push press and row sets should not be able to be done unbroken)
- 25 thrusters
- 25 rows (per side)
- 25 deadlifts
- 25 push presses
- 25 front squats
***5 sprawls at the top of each minute
Cash out: 400m run

USAF Initial Fitness Test, adapted (complete with battle buddy, one works for 2 minutes while other one rests)
As many reps as possible, 2-min segments per person:
- 2 min jump rope
- 2 min sit-ups
- 2 min pushups

Great job to everyone on finishing day 1 of Hell Week!For day 2, we are paying tribute to the US Navy. Naval soldiers wh...
09/29/2025

Great job to everyone on finishing day 1 of Hell Week!

For day 2, we are paying tribute to the US Navy. Naval soldiers who want to become SEALs must go through special training called BUD/S (Basic Underwater Demolition/SEAL), and only 25-25% make it all the way through.

As part of the physical tests they undergo, SEAL candidates must often carry their boats overhead in teams. We will be simulating that in our workout tomorrow: everyone will have a battle buddy, and one of you must hold a tire overhead at all times.

Workout #1 - Partner Pyramid
20-15-10-5-10-15-20
Wall balls
Ball slams
KB swings (min. yellow for ladies, purple for men)

“you go I go” format - one person does 20 while the other holds the tire overhead, trade; reps are not shared, each person does 20, 15, etc.

Workout #2 - su***de relays
Start line, first cone, second cone, full length cone

1st cone = 5 reps
2nd cone = 10 reps
3rd cone = 15 reps

1st round = squats
2nd round = thrusters
3rd round = jump lunges (total)

Person running must hold tire overhead during run and exercises; 1st person does su***des to and exercises at all three cones for 1st round, then partner goes and 1st person rests. Ends when the second person completes the third round.

Core finisher
You go I go: one partner does flutter kicks while pressing tire up from chest (Black Hat leads the 4-count: one two three ONE, one two three TWO... up to 10) then trade

“Troops” – Hell Week starts tomorrow, and all week we will be posting the boot camp class workouts here the night before...
09/28/2025

“Troops” – Hell Week starts tomorrow, and all week we will be posting the boot camp class workouts here the night before.

The term “Hell Week” comes from the Navy SEALs’ legendary BUD/S training—a five-and-a-half-day crucible of little sleep, relentless physical punishment, freezing water, and constant mental stress.

At SOLDIERFIT, we honor that tradition with our own 6-day Hell Week. Each day represents a different branch of the U.S. military—Army, Navy, Air Force, Marines, Coast Guard, and Space Force—with workouts built to push limits and pay tribute to the discipline, values, and sacrifice of those who serve.

We are starting off SOLDIERFIT HELL WEEK 2025 with a BANG paying tribute to the US Army (Hooah)! This workout is directly modeled on the ACFT (Army Combat and Fitness Test), and will be the least similar to a traditional boot camp of all the workouts this week.
There will be stations for five different physical tests; there will be approximately five minutes allotted at four of the stations, and 20 minutes for the fifth. You will rotate among these with your squad:
1. KB deadlift 5,000lbs
- choose KB weight, calculate number of reps needed to do it (ex. yellow KB - 5,000/35 = 142.85 so 143 reps)
2. Kneeling overhead power throw with slam ball
- minimum 15 # for women, 20 # for men
- 5 chances to complete furthest distance
3. Max time plank hold
4. Sprint Drag Carry (for time)
- DAB sprint
- DAB sled drag (empty) with TRX bands
- DAB lateral shuffle
- DAB farmers’ carry (min. yellow for ladies, purple for men)
- DAB sprint
5. Two-mile run (1.5 mile run if mile time is 12min or more)


Remember, this will be done at boot camps in all time slots tomorrow. Hell Week registrants, make sure to go to the white board to check off your name for each day’s workout that you complete, and write a time/score that makes you proud!

No burpees. No timers. Just kickball, some food, and end-of-summer fun.📅 Saturday, August 30📍 6718 Coldstream Dr New Mar...
08/04/2025

No burpees. No timers. Just kickball, some food, and end-of-summer fun.

📅 Saturday, August 30
📍 6718 Coldstream Dr New Market, MD
⏰ 2pm-whenever

All welcome — bring a dish to share + be ready to play!

🇺🇸 Fourth of July Hours 🇺🇸 We will be open 8am-1pm Friday, July 4th in observance of the holiday.There will be no 5:30am...
07/03/2025

🇺🇸 Fourth of July Hours 🇺🇸

We will be open 8am-1pm Friday, July 4th in observance of the holiday.

There will be no 5:30am Bootcamp or Open Gym. Our last Bootcamp of the day will be 12:00pm.

Have a safe and happy Independance Day! 🎆💪🏼

Address

8420 Gas House Pike, Ste Z
Frederick, MD
21701

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 7pm
Saturday 8am - 1pm
Sunday 8am - 1pm

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