Southern Maryland Strength & Conditioning

schedule a no sweat intro here

When and where are no sweat intro's held?

We do No Sweat Intro's twice a day (early afternoon and evening) every Monday and Wednesday via Zoom.  If you self book an appointment using the link above, you will receive an email from Acuity Scheduling with the link to your Zoom meeting.  We want to give you the full attention you deserve, and this system has eliminated the vast majority potential client no shows and tardiness.  You can schedule an appointment up to one week out, and if no times are listed, those times are already taken.  We look forward to meeting with you so we can learn about how we can best serve you.

Tell me about your program.

The best way for you to think of what we do is a fitness classroom.  We will be teaching you about fitness.  We want you to know what you are doing and why.  You do not have to know anything about the movements you will be doing, because we have time tested progressions to learn these new movements whether they be with a barbell, a dumbbell or kettlebell, or your own body.  This fitness classroom is small group personal training, which has and always will be coach led, with individual attention focused on you, the client.

Tell me more please.

We are a strength biased functional fitness gym.  That means we believe that just getting you stronger will make you better.  Don't worry ladies, simply touching a weight will NOT make you look like a man.  But consistently touching weights combined with using them correctly with big ranges of motion will make you look lean and athletic.  Our class times will take you roughly an hour.

During that class time you will go through a bodyweight warm up as a class first.  Then we move on to whatever strength movement is listed next for that day.  We use a strength template that is planned out and periodized for 6-12 weeks and fits into our larger scheme for the year.  Next we move to some assistance work for the strength or some skills that will make you better at functional fitness and life.  After all this we move to the conditioning aspect of the day which is traditionally known as the workout of the day.  We scale any and all parts of the class to your fitness level.  After that we cool down with some mobilization and light stretching.  

how do i get started?

You can sign up online from the comfort of your home or work here.  We get an email stating you have signed up and paid, then just show up 5 min. prior to any listed class time to fill out a standard waiver in print and you can start that same day.    Or you can setup an appointment to meet with us in a No Sweat Intro to discuss your goals and see what will work best for you here.

Why does it cost so much?

You pay a commercial gym basically for equipment rental to do what you please.  You are paying us for coaching and programming.  But really for the application of our programming to your life.  You will have a template scaled to your ability and go through this under the direction of our coaches along with your classmates.  The cost per session of our program can be as little as $9.25 per session for individuals and $8.25 for couples.  We believe that a good program can give you good results, and the bulk of our programming will be and always has been listed here for free.  But to learn the nuances and finer points of the lifts and their application during conditioning workouts, you will need to attend our box so our coaches can teach you.  

Is This something I can do?

Certainly, you don't have be an Major League Baseball player to play a game of catch with your kids.  Even if you feel you are too old or too deconditioned, we can help YOU.  We have athletes ranging from 10 to 60+. We have had multiple clients loose 100+ lbs.  You read that correct, 100+ lbs.  With the exercise and nutrition consultation we provide you can get to your fitness goals as well.  We have worked with many athletes who were injured in the past and used barbell therapy to restore atheleticsm to them. Again everything is scaled appropriately to YOU when starting out, and we use time tested progressions to make you a better version of yourself.  If you were injured in the past, and cleared by your doctor or have completed rehab on your injury, then give us a call.  

Our coaches are some of the most experienced coaches around.  We were a CrossFit affiliate when there were less than 500 worldwide in 2008, and there were more than 7,500 worldwide before the start of the COVID-19 pandemic.  Our coaches have vast experience from spending years as certified personal trainers before discovering functional fitness, to having not only multiple certifications but actual degrees in the field, and our coaches actually walk the walk, not just talk the talk.  Our coaches compete (and have competed) in functional fitness, CrossFit, weightlifting, powerlifting, and strongman.  Not only do they compete, they do well.  These coaches have not only qualified for National Level events in those different sports, they have helped athletes qualify for those higher level events as well.  And that is where the magic is, giving YOU evidence based results.  

Don't I need to be in shape to start?

No, the purpose of our brand of functional fitness is to get you in "shape."  We will use our program to get to the things most people want when they have inquired about us.  Those things include: 

1) Just looking better naked.  Whether or not you call this firming or toning, jacked or swole, gains, looking more athletic, etc.  Everyone knows what looking better naked looks like.  Yes we can totally help.

2) Wanting to get healthy.  Did a doctor tell you to lose weight for some reason?  We can help.  Do you need better bloodwork numbers?  We can help.  Need energy for daily life & playing with kids/grandkids/nieces/nephews? We can help.

3) Wanting to get strong.  We actually have standards for strength via moving your own bodyweight and external objects (barbells).  With so much information out there, it is easy to be confused on how to get strong.  We can help.

These three are normally just starting points, and we want the confidence you gain with us by achieving these to bleed into your daily life and make you better at your job, a better spouse/boyfriend/girlfriend, a better mother/father, and foster better relationships.

How fast will I see results?

There is no magic pill or quick fix.  Anyone who tells you otherwise is selling you snake oil.  If you are consistent and follow our nutritional advice you can see aesthetic differences in your body in as little as 6 weeks.  Most people will see great changes in 8-12 weeks from an aesthetic point of view either from inches lost and sizes dropped, or total weight lost and health indicators improved.  Quality nutrition coupled with functional exercise done intensely for YOU under proper supervision (and good form) over the long term is sustainable and moves you from sickness to wellness to fitness.

Should I just come in?

You can, but our coaches are running our classes taking care of current members, something if you join we think you will come to appreciate.  The best way is to schedule a No Sweat Intro with us here.  If you would like to call us, please do.  If you left an audible message, we will call you back within 24 hours (on weekdays) or within 72 hours (on weekends/Holidays).  You could also use our contact form here.  If you plan to start the same day, please be aware there is no free trial here.  We look forward to serving your fitness needs.  

What does my membership get me?

We have tried to answer this question here, but let's give a more detailed answer.    

Our Silver Membership gives you 14 functional fitness classes per month, which is a little more than 3x per week on a month that normally averages 4 weeks.  You will have the full coach led class time during those 14 sessions, from warm-up to cool down.  We ask that you show up on time to get the full experience, as your coach and classmates cannot wait for one person, especially as that would disrupt the classes that follow and those who have planned accordingly and arrived on time.  This membership is a subscription based monthly membership.

Our Gold Membership gives you 26 functional fitness classes per month, and since the most days in any given month is 31, and since we are closed on Sundays, this is the best monetary per session option.  You will have the full coach led class time during those 26 sessions, from warm-up to cool down.  We ask that you show up on time to get the full experience, as your coach and classmates cannot wait for one person, especially as that would disrupt the classes that follow and those who have planned accordingly and arrived on time.  This membership is a subscription based monthly membership.

All of our functional fitness classes last roughly 60 minutes.  Athletes should expect quality instruction through strength movements, they should expect the coaches to scale them as or if needed to meet their current fitness level and ensure the intended stimulus of the workout, and they should expect to move with the flow of class.