Getting Started

Some of our toys

Rock Creek CrossFit is a school of strength and conditioning.  Unlike commercial gyms we require that you work with an instructor at all times. We adhere to Greg Gassman’s original model of training extensively with an individual to ensure movement proficiency and establish a relationship before integrating them to group sessions. All clients who come to our facility start by working one-on-one with a mentor coach. We have found that this is the only way to guarantee that we will serve our client’s needs, as well as establish a common understanding of movement patterns and coaching cues. We do not sell group classes on their own! We offer an ongoing and personalized service and are committed to deliver it in a productive and professional manner that honors our Duty of Care and prioritizes the coach/client relationship: You are the most important thing to us! To get started:

1. Consultation and Intro to CrossFit

Curious to see what Rock Creek CrossFit is about? Ready to get into the best shape of your life and be a part of an engaging fitness community? Come in and observe a class at your convenience! Once you have a feel for our gym and have decided it is the right place for you, book yourself in for a consultation with one of our dedicated mentor coaches.  This exploratory interview lasts about an hour, during which we will work together to decide if our services are right for you. We will cover your goals and any questions you may have as well as give an introduction to our approach and philosofy.

This introductory session is important because it also allows us to get to know you, learn about your fitness goals, and help you plan out the next steps in achieving them.  Please contact us to schedule your one-on-one consultation once you have examined your options and are ready to get started!

2. Sign up for a Personal Training package

Our initial training is decidedly different from other CrossFit gyms in the area.  Learning complex functional movements takes time and everyone has different strengths and weaknesses and progresses at very different rates which is part of why we only offer one-on-one training for all clients joining our gym.

During these sessions, you will become competent with the CrossFit movements and patterns including Olympic weightlifting, power lifting, gymnastics and rowing.  You will also learn about mobility, injury prevention and nutrition.  Along with learning these new skills and how to execute new movement, you will build your general fitness base to ensure you are ready to join our group sessions.

The number of sessions you will need depends on your athletic background, personal fitness level and physical abilities and averages between 6-20, ranging from experienced crossfiters to first timers. During your sessions, your coach will come to know your movement, concerns, history and understand any pre-hab/re-hab needs you have that can and will impact your ability to perform.  Your coach will also tailor workouts specifically to your skill level.  Upon graduation, you will have met the requisite movement proficiency standards (Benchmarks) and/or will have a clear guide to help you scale and modify movements appropriately to safely join and excel in our Group environment. You and your coach will work together to decide the best way forward from there.

3. CrossFit Group Classes and ongoing support

Once you are competent in the CrossFit movements and reach our graduation requirements, you may be interested in joining group classes, and will continue to meet with your mentor coach one-on-one at regular intervals. A typical group class consists of a warm-up, mobility work, skill practice and strength training, the workout of the day (WOD) and a cool down.  At RCC we limit our group classes to 12 athletes because we believe in maintaining a high coach to athlete ratio to ensure everyone receives adequate coaching. Your meetings with your mentor are designed to keep you engaged and focused on your goals and offer more in-depth teaching opportunities, as well as address challenges as they come up.

Armed with this knowledge during group classes, you will push yourself safely and sweat it out with fellow RCC athletes. allowing you to reach new physical fitness levels that you didn’t know were possible. You will also undoubtedly find yourself among new friends, with a support network to help you on your continued path to greater health, happiness and well being!

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We welcome visitors from other CrossFit affiliates by appointment only, and ask that you have your current coach contact us previously . For more information about visiting, please call (301 875 8276) or email (info@rockcreekcrossfit.com), and see our Fees page.