Soldierfit HQ

10/11/2026

You gained 3 pounds overnight. Did you actually gain fat? Very unlikely! The scale can't tell fat from muscle, water, or what you ate for dinner. That's why our "troops" don't judge their progress by one number.d

Tomorrow at Noon, Danny starts a 4-week coaching series on body composition during our weekly Monday Coaching call.

Week 1: Weight Loss vs. Fat Loss: The Scale Doesn't Know What You Lost!

🔗 "Troops"- the link is in your email inbox. 🔗

Everyone else - this is what happens outside the hours you train with us. We are !

10/01/2026

Your friends hear you talk about SOLDIERFIT. Now give them a reason to try it.

Every 'troop' has a personal referral link in the SOLDIERFIT 2.0 App. Share it! Anyone who signs up gets 6 workouts for $6.

Then, you get a $5 credit for every friend who gets 6 for $6!

This one is a member exclusive. No public link, no walk-in version. Just you, your people, and six workouts that show them exactly what we mean when we say we build people that don't quit. 👊

Open your app, grab your link, and start sending it TODAY. 📲

Plus, as always, if they join, you get a free month! So, $5 + a free month + your buddy for workouts? Score! 🙌

Unsure what location is closest to you? Check out our website for info on our MD locations in Clarksburg, Columbia, Frederick, Gaithersburg, Rockville, and Silver Spring!

🔗 soldierfit.com 🔗

09/19/2026

Final day tomorrow!

Whatever your count, you should be proud of the work this week. Day 6 of SOLDIERFIT Hell Week honors the Space Force — "All for the Squad," a team WOD symbolizing unity and honoring the innovation, agility, and forward-thinking strength.

Squads of 4–5, one battle rope per squad, everyone holding on (spread out for slack, no need to sync):

#1: 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 min: 20 alternating lunges (10/side) holding rope overhead, then 50 lateral hops (total) over rope, rest until segment ends (add a round if time allows)

Let's go and bring home this year's Hell Week!

09/18/2026

Day 5 of SOLDIERFIT Hell Week honors the Marines, adapted from "Marine 16” and honors the intensity and mental toughness of a Marine.

Eight 3-minute AMRAPs, :30 rest between. Score = total rounds across all 8:
1 DAB sprint + 16 reps of: Burpees → Push-ups → Air Squats → Mountain Climbers (L+R=1) → Jumping Jacks → Jumping Lunges → High Knees (L+R=1) → Tuck Jumps

KB Ladder: 20 swings + 5 OH presses/cleans/thrusters, then repeat dropping
presses/cleans/thrusters by 1 each round (20 swings + 4, then 20 swings + 3... down to 1).

Core Finisher: 10 bird dogs/side; unweighted single-leg RDLs for 1 DAB (plant, hinge, touch turf, step, repeat).

09/17/2026

Halfway there! Great job on day 3!

Day 4 of SOLDIERFIT Hell Week honors the U.S. Coast Guard, adapted from workouts created in memory of fallen service members, highlighting the resilience and adaptability of the Coast Guard.

Coast Guard Memorial WOD, adapted: Solo or pairs (run together, share remaining work one-at-a-time). 4 rounds for time, 40-min cap: 400m run, 65 air squats, 35 burpees, 35 box jumps/step-ups (step-ups total for solo, per side for pairs).

Garrett & Ross Memorial WOD, adapted: AMRAP finisher for remaining time (you go I go): 23 V-ups, 20 hand-release push-ups, 20 jump squats.

See you on the turf!

09/15/2026

Great job on day 2! Day 3 of SOLDIERFIT Hell Week honors the U.S. Air Force’s speed, agility, and precision.

"Air Force," adapted (for time): 400m buy-in run. 2 rounds w/ single KB (heavy enough that push press/row sets break up): 25 thrusters, 25 rows/side, 25 deadlifts, 25 push presses, 25 front squats — 5 sprawls at the top of each minute. 400m cash-out run.

USAF Initial Fitness Test, adapted: With battle buddy, one works 2 min while the other rests: 2 min jump rope, 2 min sit-ups, 2 min push-ups.

Hang in there. We'll see you on the turf!

09/14/2026

Great work finishing Day 1! Day 2 of SOLDIERFIT Hell Week honors the U.S. Navy and BUD/S with strength and conditioning built for the sea — where candidates carry boats overhead as a team.

Grab a battle buddy; one of you holds a tire overhead at all times.

Workout #1 – Partner Pyramid: 20-15-10-5-10-15-20 of wall balls, ball slams, KB swings (min. yellow ladies/purple men). "You go I go" — each partner does the full rep count while the other holds the tire overhead.

Workout #2 – Su***de Relays: Cones at 1st/2nd/full length (5/10/15 reps). Round 1 = squats, Round 2 = thrusters, Round 3 = jump lunges (total). Runner holds tire overhead throughout. Partner 1 does all 3 rounds, then partner 2 goes while partner 1 rests. Ends when partner 2 finishes round 3.

Core Finisher: You go, I go format — flutter kicks while pressing the tire up from chest (4-count, up to 10), then trade.

See you on the turf! 💪

09/13/2026

"Troops" – Hell Week starts tomorrow in all of our locations! Each day this week, we'll post the boot camp workouts here the night before.

At SOLDIERFIT, we honor the Navy SEALs' legendary BUD/S "Hell Week" with our own 6-day version. Each day tributes a different branch — Army, Navy, Air Force, Coast Guard, Marines, Space Force — with workouts built to test your limits and honor those who serve.

On Day 1, we honor the U.S. Army’s grit, endurance, and teamwork, with a workout modeled on the ACFT.

You will rotate through 5 stations with your squad (~5 min each, 20 min on the last):

➡️ KB deadlift, 5,000 lbs total — pick your KB weight, calculate reps needed (e.g., yellow KB: 5,000/35 = 143 reps)

➡️ Kneeling overhead power throw w/ slam ball (min. 15 # women / 20 # men) — 5 attempts, best distance

➡️ Max time plank hold

➡️ Sprint Drag Carry (for time): DAB sprint → DAB sled drag (empty, TRX bands) → DAB lateral shuffle → DAB farmers' carry → DAB sprint
Two-mile run (1.5 mile if your mile time is 12+ min)

Complete 4 of the 6 workouts we’re offering this week to receive your 'I DIDN'T QUIT' shirt.

Brand new to Hell Week? Don't stress. Just come and give your best as we honor our U.S. Military.

09/12/2026

Our co-founder, Danny Farrar, was featured on 7News DC this morning remembering what it was like to enter the Pentagon and walk out carrying the bodies of fellow Americans on his back. He still carries those memories with him every day 25 years later. Just a few years after 9/11, he founded SOLDIERFIT and continues to lead with the mission of unity, resilience, and camaraderie of the US Military.

Twenty-five years later, Army veteran Danny Farrar still remembers ...

09/11/2026

If you wonder why we say we're 'More Than a Workout,' here's your answer. Kelly talks about what you can expect when you come to one of our locations, why the program is for all fitness levels, and how we keep you motivated year after year.

Thanks to 930 WFMD Free Talk for having us on to talk about why we're celebrating this month. 19 years, almost two decades, of SOLDIERFIT, and a new location for Soldierfit Frederick is worth celebrating! 🎉

Plus, we LOVE having the WFMD and Free Country 99.9 WFRE team training with us. Gotta keep 'em healthy to keep the news and great music coming!

💪 ICYMI: Soldierfit Frederick's Kelly Jarvis Joins Bob Miller on the Morning News Express Getting healthier isn't always about what the number on the scale says. Bob Miller was joined on the Morning News Express by Kelly Jarvis, Marketing Director and Personal Trainer at Soldierfit Frederick, to ...