2006
CrossFit Ocean City was founded!
80
Years of combined coaching experience.
75
The age of our oldest member. Yes he is amazing.
18
Classes offered per week.
6
Experienced coaches on staff.
CFOC gets Results!
We are open & Drop Ins are welcome
Please see details below & Reserve your spot in class
11307 Manklin Creek Rd, Ocean Pines
WhY CROSSFIT OCean citY
crossfit ocEAN CITY
PRINCIPLES
Be Safe - Pick appropriate weights and movements for your ability. Listen to your trainer’s cues. Strive for virtuosity. Form always trumps intensity.
Be Present - Listen. Listen to each other. Listen to your trainer. Arrive to class with adequate time to prepare yourself so that you are ready to begin when class starts.
Be Honest - Act with integrity. Train according to where you are at on that particular day and do not base your performance on what those around you are doing. Record your performance accurately. Strive for complete range of motion for each and every movement each and every time.
Keep Learning - Keep Growing - Try new things, keep an open mind, and believe in yourself. The human body is capable of so many great things. Set goals for yourself both big and small. Ask for advice from your trainers on how to achieve them.
Leave No Trace Behind - Clean up after yourself and others when necessary. Recycle when you can.
Welcome Others - Greet visitors and new members. You never know what you may learn or who you may meet. Cheer each other on and celebrate together.
This is Going to be Hard - Almost every CrossFit workout is hard. Hard is where you leave your comfort zone. Hard is when growth occurs. Hard is where the magic happens. Growth comes from adversity.
Have Fun - Life is too short to not take every opportunity to have fun.
VISITORS WELCOME
Drop-in fee = $20/class or $60/week of unlimited.
Please check out our FAQs. Visiting CrossFitters (18+ yo) are welcome to drop in to any CrossFit class on the schedule. In order to ensure your spot in class you must register and pay in advance by going to our schedule, clicking the class that you want to attend, then paying for your drop in. If you would like to attend for one week of unlimited training you can purchase the weekly membership here (https://crossfitoceancity.sites.zenplanner.com/sign-up-now.cfm). Once you have created an account you will be able to reserve your spot in classes. If you have questions or issues please email Greta at greta@crossfitoceancity.com
CrossFit Ocean City (CFOC), founded in 2006, is the 28th oldest CrossFit Affiliate in the world and the first affiliate in all of Maryland and Delaware! We offer group classes led by an experienced trainer that is there to help every step of the way. The fun atmosphere of our classes will keep you motivated while you perform workouts that help you reach your health goals.
Meet The Team
GRETA - OWNER/CROSSFIT LEVEL 2 /CrossFit Kids
Greta’s CrossFit journey started in 2011. She had seen CrossFit workouts posted online and knew it was something she had to try. After her first workout at CrossFit Ocean City, like everyone else, she was hooked. CrossFit has changed how she works out, fuels her body, and perhaps most importantly has taught her to appreciate what her body can do and not just focus on how it looks. She loves connecting one on one with members and as a CrossFit coach she enjoys sharing her passion and making those around her happier and healthier.
Email: greta@crossfitoceancity.com 
CROSSFIT OC FACTS
The CrossFit Ocean City community is amazing! We are a fun loving group that enjoys cheering each other on in and out of the gym.
In addition to strength & conditioning - CFOC will help you understand how to properly fuel your body and provides nutrition counseling.
Our coaching staff is there to help you everY step of the way. Our coaches are world class and make sure all movements are performed in a correct and safe manner.
CrossFit is for everyone. Movements and workouts can be scaled to accommodate different levels of fitness and ability.
CrossFit is hard but will change your life. When is the last time you challenged yourself and succeeded? Here we do that every time we walk in the gym with a group of fun people.
ERICK - CROSSFIT LEVEL 2
Erick is a CrossFit Level 2 trainer. In addition to his Level 2, his training background includes Basic Barbell, Olympic Lifting, Running and Endurance, CrossFit Gymnastics, Concept 2 Rowing Course, Coach's Prep Course, and Wilkes Olympic Lifting Course. While Erick is meticulous on form and safety he enjoys building self-confidence among the athletes he coaches.
Sue - Crossfit level 1
Sue’s CrossFit journey started in 2011 in Pa when she joined with her son and daughter. She quickly fell in love with the competitive atmosphere and the comraderie it brought. Sue has 30+ years of fitness experience in personal training , boot camp and fitness classes. She enjoys bringing out the highest potential in people and looks forward to bringing that energy to CFOC.
GALLERY
TESTIMONIALS
"It seems like I’m always sore. But you know what? I wouldn’t have it any other way. It’s a good sore, if you know what I mean. It’s the kind of sore that proves to yourself that you worked hard, pushed limits, got stronger. That’s what Cross Fit has done for me; it’s made me work hard. Harder than I ever thought I could. I used to think I worked-out hard. Ha, that’s a joke. By working hard, learning proper technique, following, and understanding, what the trainers at Cross Fit Ocean City are teaching, and showing up and doing the work-outs, Cross Fit has changed me. And it hasn’t even been a year. A good friend of mine likes to say, “If we keep this up, who knows what we’ll be like in a year!” Getting stronger is the natural by-product of working hard, but it is far from the most important transformation. How about being more flexible than at any time in my life? I’ll take that. No more low back pain. I can actually sit in a hard, uncomfortable chair and not squirm around like I have ADD. I’ve lost at least fifteen pounds and pants don’t fit – that’s a good thing! I’ve even seen my running speed increase. It’s crazy to think an old slow guy can “almost” run fast. Cross Fit may not be for everyone, but as for me: I can’t wait to see what I’ll be like after another year! Stronger. Faster. Fitter. Thank you, Cross Fit Ocean City.
| Chris Conway
"
"Starting Crossfit has been a personal goal of mine for many years. I was going to a regular gym and found that I was getting into a rut, I was unfocused and finding it hard to show up. I finally decided to push myself and start Crossfit. Crossfit Ocean City is an amazing place, the coaches are patient and knowledgable, the programming is challenging and keeps you in a constant state of soreness (that's a good thing), and the facilities are great with all the equipment you could need. Now, I genuinely look forward to class and learning and pushing myself to give more physically and mentally. If you are even thinking about giving Crossfit OC a try, just do it.
You won't regret it." "
| amanda hanke
"Many years ago I was very athletic and had an active job. After a fall, a bad knee injury and retiring I became much less active. Over the years I've experienced more illnesses and injuries including a balance disorder, broken bones and osteopenia, which made physical activity difficult.
I finally decided that I'm too young to be old. My 16 year old daughter (who has scoliosis and knee issues) and I joined CrossFit. Now, three months later, I have regained a lot of core strength and balance and I am able to do things that I hadn't been able to in 10 years. Losing a few inches of fat is the icing on the cake!
My daughter has gained self confidence and strength. Doing CrossFit has been a bonding experience for her and I and we love the camaraderie in the classes. We're hooked!"
| Leah McVicker
CrossFit is constantly varied, functional movements, performed at high intensity.
Become a member
We have a very unique program, which is why we start all prospective new students with a complimentary introductory session. This is a 60-minute, private, one-on-one session that gives you a chance to see our facility, learn a bit about our methods and philosophy, and experience a workout. We'll also answer all of your questions about our membership packages, pricing, and joining. We’ll discuss your health and fitness goals and help you decide what’s best for you. We look forward to meeting you! Contact Greta for membership options.
Crossfit
WORKOUT OF THE DAY
Monday 10/3
Select Schedule for class times
MetCon
Performance
80 Air Squat
40 Toes to Bar
40 Push Up
1000/800m Row
40 Push Up
40 Toes to Bar
80 Air Squat
Goal: 16-24 Minutes
Training
Toes as high as possible
Assisted push-ups
Foundation
40 Air Squat
20 Toes to Bar
20 Push Up
500/400m Row or 400 Meter Run
20 Push Up
20 Toes to Bar
40 Air Squat
RANDI - CROSSFIT LEVEL 1
Randi is a CrossFit Level 1 trainer. She joined the CFOC coaching staff in Fall of 2018 and I'm excited to watch her progress in her coaching style. In addition to coaching Randi enjoys spending time on the water and deep sea fishing.
TUESDAY 10/4
Part 1 - Strength (Week 3 of 8)
P/T/F
Squat
4-3-2 reps
80% - 88.5% - 95%
Performance - Overhead Squat
Training - Front Squat
Foundation - Goblet Squat
Part 2 - MetCon
Performance
50 Double Unders
15 Hang Power Clean (115/75lbs)
50 Double Unders
12 Hang Power Clean
50 Double Unders
9 Hang Power Clean
Rest 2 Mins
9 Hang Power Clean
50 Double Unders
12 Hang Power Clean
50 Double Unders
15 Hang Power Clean
50 Double Unders
Goal: 12:00-16:00
Training
DB Hop Overs
Scale weight to hit goal
Foundation
Hop over a band or Double Taps
Kettlebell Swings
WEDNESDAY 10/5
MetCon
Performance
Every 2 Mins for As Long As Possible (Up to 20 Minutes)
0:00-2:00
8 Thruster (75/55lbs)
2 Burpee Box Jump Over (24/20”)
2:00-4:00
8 Barbell Thruster
4 Burpee Box Jump Over
4:00-6:00
8 Thruster
6 Burpee Box Jump Over
Keep adding 2 BBJOs every round until you are no longer able to finish in the 2 minute window.
Score: Burpees in last completed rd + burpees in the next rd.
Goal: Round of 16-20
Training
Scale weight/height
Foundation
DB Thrusters
Squat Thrust Plate Jump Overs
THURSDAY 10/6
Part 1 – Strength
1/2 Tabata (4 Rounds)
Scapula Pulls
Then:
5-5-5 reps of Box Assist Pull-ups
Performance Plus – Using false grip, pull chest to rings
Performance – Pull Chest to Bar
Training –Chin over the bar
Foundations – 3-3-3 reps
Part 2 - MetCon
Performance
5 Rounds
400 Meter Run or 500/400m Row
10 Deadlift (225/175lbs)
10 Kipping or 5 Strict Pull Ups
Goal: 15:00-20:00
Training
Scale weight to meet goal
5 Box Assist Pull-ups
Foundation
2 min Run
10 Ring Rows
Friday 10/7
MetCon
Performance
3 Sets
Each Set is 4 Rounds
8 Hang Power Snatch (75/55lbs)
8 Alt Overhead Lunge (75/55lbs)
Rest 1 Minute between SETS
Score: Set 1, Set 2, & Set 3 Time
Goal: 3:00-4:00/each set
Training
Scale weight
Front Rack Lunges
Foundation
DB Snatch
DB Weighted Box Step Ups
SATURDAY 10/8
8:30am - WOD announced in class
SUNDAY 10/9
Check Schedule for Open Gym
PUMP!
Fall Session runs from October 4th - November 10th and meets Tuesday & Thursday afternoons - Pump! is a 45-minute class designed for those that want to achieve results in a fun and safe environment. The coach led classes utilize cardio, body weight & resistance training. Our workouts are designed for all fitness levels and no prior CrossFit experience is required. Come join our amazing community and have fun while getting healthier.
DROP-IN FEE = $15/CLASS OR $132/Fall Session
FOUNDATIONS
In our Foundations classes, you will learn the proper form and technique of the basic CrossFit movements, as well as non-movement subjects such as nutrition recovery and goal setting. Your coach will help you identify movement deficiencies and teach you the appropriate scaling options to safely get you started on your fitness journey. Foundations is for all fitness levels ages 18 - 99 years old. *No prior CrossFit experience is required.
memberships available
FAB - CROSSFIT LEVEL 1
Fab started his CrossFit journey in 2014 and has been at it ever since. He received his CrossFit Level 1 last fall along with The CrossFit Programming Course. Fab is a 2 times Wodapalooza athlete, 1 time Granite Games athlete, and 8-time participant in the CrossFit Open. He also has a background in Soccer & Judo.
Amy - crossfit level 1
Before finding HIIT, Amy spent over 10 years as a runner. She has 5 marathons, over a dozen half marathons, as well as a Tough Mudder under her belt, After discovering resistance training Amy discovered her love of lifting weights. She found CrossFit in 2019 and received her Level 1 in September 2020. She is currently working on her Precision Nutrition Level 1 certification. Encouraging the old and young to stay active, healthy and strong is a passion of Amy's.
