CrossFit Ocean City was founded!


Years of combined coaching experience. 


The age of our oldest member. Yes he is amazing.


Classes offered per week.


Experienced coaches on staff.

You want the best CrossFit training around? Look no further 


crossfit OCEAN CITY


crossfit ocEAN CITY



 Drop in fee = $20/class or $80/week of unlimited.

 CrossFit Ocean City (CFOC), founded in 2006, was the 96th CrossFit Affiliate in the world and the first affiliate in all of Maryland and Delaware! Today, we have a 6000 sq.ft. training facility complete with showers, a stretching room, lounge, free wifi for members, and a 3500 sq.ft. indoor training floor. We also feature climbing ropes, sleds, 10 rowing machines, dozens of barbells and dumbbells, a pullup rig, and many more features to complement our nine-member coaching staff.

Meet The Team




Andrew is a CrossFit Level 1 Trainer. In addition to coaching regular CrossFit classes, he runs our CrossFit Ocean City Barbell Club. Andrew understands the detailed mechanics that go into weightlifting and power lifting and enjoys helping athletes fine tune their technique and build their strength.


Steve founded CrossFit Ocean City in 2006 along with his wife Kelley Rakow. While no longer an owner, Steve still coaches and supports CFOC.  His training background includes CrossFit Level 2, Basic Barbell, Olympic Lifting, Running and Endurance, CrossFit Gymnastics, Rowing, Coach's Prep Course, and Steve is a former member of the CrossFit HQ Trainer Staff. Steve also has attended the Concept 2 Rowing Course, the Wilkes Olympic Lifting Course, and the Dan John Lifting Seminar. Steve has assisted as a judge in numerous CrossFit competitions, including the Mid-Atlantic Regionals where he was the Competition Director in 2011.


 Since 1989, Kelley has trained hundreds of people in group fitness programs and personal training.  Additionally, she offers one-on-one nutrition and success coaching. Her goal is to guide each client  so they may come to realize the strength within. She was named Best Personal Trainer in the Ocean City area in 2013 and 2014. Kelley and Steve founded CrossFit Ocean City in 2006 and operated CFOC until 2015, handing over the reins to Greta and Andrew DelCorro. While no longer an owner, Kelley is still a member of the CFOC coaching staff and provides one-on-one training, nutrition, and success coaching. Her strong training background includes CrossFit Level 2, CrossFit Coaches Prep Course, CrossFit Olympic Lifting, CrossFit Basic Barbell, CrossFit Kids, CrossFit Running and Endurance, CrossFit Nutrition, CrossFit Gymnastics, and CrossFit Mobility.  Kelley is also an ACE Personal Trainer and Group Fitness Certified trainer, YogaFit Level 3 Teacher, Powerhouse Pilates  Teacher, along with specialty certifications from Concept 2 Rowing & TriggerPoint Performance Therapy.  


Lorie is a CrossFit Level 1 Trainer with other CrossFit credentials in:  CF Kids, Gymnastics, Running and Endurance, Olympic Lifting, Basic Barbell, and Mobility.  Lorie has also attended the Concept 2 Rowing course.  Lorie brings fun to her classes and is often known as the mobility fairy.  She also teaches our CrossFit Kids and CrossFit Young Athletes classes helping kids and teens learn proper movement mechanics while having fun.  


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.      


Frank was first introduced to CrossFit training at Rainer CrossFit outside of Tacoma, Washington; however, he really became focused on the CrossFit methodology of training once he relocated to the Ocean City area back in July 2010. Frank trained hard for about 9 months before getting his CrossFit Level 1 in July 2011. With his many years of teaching, Frank is a natural coach. Additionally, Frank has many years under his belt as an endurance athlete. Frank is one of the most inspirational people you'll meet in our gym and his motivation and dedication to CrossFit is infectious. When he's not in the gym, you'll often find Frank volunteering in the community, helping out around the gym, or creating the next Paleo meal with his wife and fellow CrossFitter Robin.   


Ann is a CrossFit Level 1 trainer with other CrossFit credentials in:  Gymnastics, Olympic Lifting, Basic Barbell, Nutrition, Mobility, CF Kids, and Running and Endurance.  Ann has also attended the Concept 2 Rowing course.  Ann is excellent at helping her students get the most of out their workout.  She is always helping everyone work on their form while being encouraging and supportive.  Even early in the morning she has a smile for her athletes.



Lora is a CF Level 1 trainer who has been CrossFitting since 2007. As a wife and mother of 3, she lives a full life. Lora has experience not only in CrossFit training, but also in nutrition coaching.  Lora has a great eye for movement and helps her students elevate their training.


Holly is a CrossFit Level 2 Trainer. She is also​ CrossFit Olympic Lifting ​and Gymnastics certified​. She brings energy and fun to her classes.  Holly's track record for nutrition coaching, coupled with her training, greatly enhances the overall training experience of CFOC members.  In addition to coaching at CrossFit Ocean City she is also a top producing local Realtor.



Ross is a CrossFit Level 1 trainer.  He joined CFOC as a trainer in early 2014. In addition to coaching classes Ross is the Naval Science Instructor at Stephen Decatur High School in Berlin, MD. NJROTC is a High School level program that promotes patriotism, leadership, civic responsibility and teaches various US Navy related subjects.  He began his teaching career after retiring from the US Coast Guard Station in Ocean City.  With a wife and three kids, along with coaching classes, Ross will have no trouble keeping busy. Ross also holds a certificate in CrossFit Mobility and has been doing CrossFit since 2010.  




"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


"Crossfit has so positively impacted my life - I'm getting stronger and more fit every day. It's helped me to improve my mental focus & my self confidence. I am fully challenged every day at CFOC. I love that we have such well-rounded programming, and that there is a focus on nutrition, and the whole person. But, what I treasure most are the many friends I have made in my time CFOC. You cannot find a more supportive group of people!"

                                                                                                                       | DEB CHANEY



"My experience with CrossFit Ocean City started 18 months ago when my son and daughter-in-law asked me to give it a try. I think they could see I was aging and wanted me to improve my health. I could see the vast improvement that they had made in CF, so I decided to try it out. I really didn't think I was going to fit in, but everyone made me feel welcomed! Every coach helped me and worked with me along my CF journey! The very first day, I couldn't even do a squat, now I don't even think about how many we do or the WOD we are doing that day. The benefits I have acquired are many and the new friendships I have made will last a lifetime! I feel great for a 70 year old guy and this is what CrossFit Ocean City has done for me!

                                                                                                                      | DAVID KLINE



 Dany is a CrossFit Level 1 trainer.  He excels at taking complex movements and breaking them down into easy to follow progressions and is excellent at coaching complex gymnastics movements and weightlifting.  





 Mon 11/23

part 1 - Metcon

6 min EMOM
Evens – 40 Double Unders
Odds – 10 Push Ups

Evens – 20 Double Unders
Odds – 7 Push Ups

Evens – 20 Jumping Squats
Odds – 5 Push Ups

PART 2 – Strength


Back Squat
1-10-1-20-1-30 reps

Score = Total Load (add up all six barbell loads)

Tues 11/24

Part 1 – Hip Extension

 6 Rounds (NFT):
High Hang Snatch
Hang Snatch

* Don’t put the bar down during the round

* Go up in weight each round

* Full Squat Snatches

 Part 2 – MetCon

5 Rounds for Time:
5 Power Snatches (70% 1RM)
10 Shoulder to Overhead
15 Calorie Row

Training - 60% 1RM

3 Rounds:

5 Front Squats
10 Shoulder to Overhead
15 Calorie Row


Wed 11/25


4 min AMRAP
20 Kettlebell Swings (24/16kg)
10 Box Jumps (24/20")
5 Pull-ups

Rest 4 mins 

4 min AMRAP
20 Kettlebell Swings
10 Box Jumps
5 Pull-ups

Rest 4 mins 

4 min AMRAP
20 Kettlebell Swings
10 Box Jumps
5 Pull-ups

Training - Scale KB Weight, Box step-ups, Pull-ups from a box

Foundation - Scale to KB Deadlifts, Box Step-Ups, Ring Rows as needed

Thu 11/26

Happy Thanksgiving!



No Classes today


Performance - Eat a whole Turkey

Training - Eat 75% of a Turkey

Foundation - Eat 50% of a Turkey


Post Time to Facebook!

Fri 11/27


One Class - 9:30AM


Turkey Burn!


SAT 11/21

8AM - Coach’s Choice - lORA




10:30 – Barbell Club


Thank You!

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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. 



10815 Gray's Corner Rd. #A, Berlin, MD 21811

 Mon-FrI: 5:45am-7:45pm

Sat: 8:00am-9:00am


Email: greta@crossfitoceancity.com

PHONE: 301-771-1731