Our Programs

CrossFit Elements
Barbell Club
Personal Training


CrossFit Elements

In Elements, we take the essential movements found in CrossFit, as well as a few useful add-ons, and teach them to you in a controlled, small group environment. This class is the foundation for the rest of your highly effective training career; we’re going learn new skills, drill our technique, and build the fitness base required to take part in regular CrossFit classes.

Upon completion, you should be prepared to enter our group WOD classes. We will predominantly be drilling technique to ensure your safety and success at the next level.

  • At Crossfit Silver Spring, we stress technique, consistency, and intensity.
  • We will start off with basic movements and progress to more complex movements.
  • Each session will build on the last in terms of movements and concepts covered.
  • It is up to you to decide how difficult you want to make these workouts… hard work is mandatory, suffering is optional.

Group Elements are 60 minutes long and are comprised of movement practice, a “Workout of the Day”, and a discussion on nutrition, recovery, and other Crossfit related topics.



Our primary group training class offers a structure based upon simple, yet effective fundamental movement patterns executed at high intensity. Our programming delivers the most effective broad-based fitness results in the most efficient manner possible.
A daily session includes:

  • Dynamic range-of-motion stretching
  • Movement preparation and skill practice
  • General warm-up
  • Strength and Power Development
  • Metabolic Conditioning

The goal of our CrossFit program is to develop balanced physical abilities that improve health, performance and daily function: Strength, Endurance, Power, Stamina, Speed, Agility, and Flexibility. We offer multiple levels within our CrossFit classes to meet the needs of a wide range of athletes and ability levels.



Barbell Club

CrossFit Silver Spring is the home of El Jefe Barbell, one of the premier USA Weightlifting clubs in the DMV. Barbell Club is a Weightlifting / Barbell Strength training class geared towards directly improving your technical proficiency and strength in the Olympic Lifts, Powerlifts, and their derivatives. This means lots of squatting, clean and jerking, snatching, pressing, deadlifting, benching, and more.
Each session will have a specific area of emphasis based upon the needs of the individual and group. Plan on lifting for 90 minutes; there is no dedicated conditioning in Barbell Club outside of carries blended with core work, as the goal is simply to get brutally strong in the most efficient manner possible. This is not a time to make up today’s WOD or horse around. Barbell Club is a great adjunct to CrossFit and your general fitness and body composition goals.

Personal Training

CrossFit Silver Spring offers personal training for all different types of clients with various needs and goals. We also offer private small group training sessions, so you can train with friends and family for a reduced price per client.

There are a number of possible reasons for choosing personal training over other options such as small group classes.


Personal training is the best choice when:

  • Your goals are very specific, such as preparing for a particular competitive event
  • You’re significantly overweight
  • You have no previous exercise experience and have been largely sedentary
  • You have considerable orthopedic problems or injuries
  • You prefer or require the privacy, personal attention and additional accountability of one-on-one training

All of our coaches are available for personal training; please contact us individually for availability.


Josh Dempsey


Marcos Hernandez





CrossFit Elements

1 Month | 8 private classes | Unlimited membership after class #4

13 Classes per month

12-month membership – $175
6-month membership – $185
Monthly membership – $195

Unlimited classes (up to 6 days/week)

12-Month Membership – $200
6-Month Membership – $210
Monthly Membership –  $220

10-Class Punch Card

CrossFit: $190, valid for 6-months
Barbell Club: $135, valid for 6-months

Drop-In Pass

CrossFit WOD: $20 / class, $75 / week
Barbell Club: $15 / class
*must currently be a member of a CrossFit affiliate

Barbell Club

Meets 3 times per week
12-month membership – $125
6-month membership – $135
Monthly membership –  $145

Personal Training

1 session – $90
5 sessions – $400
10 sessions – $750
All Personal training sessions are 60 minutes in duration; multi session packs are valid for 6 months

*All recurring memberships are billed monthly. There is a 10% discount for Active and Reserve Duty Military/Law Enforcement/Fire Fighters & EMTs, Public & Private School Teachers, Students, and Couples. Discounts apply to recurring memberships only.