You want the best CrossFit training around? Look no further

Crossfit OCEAN CITY

11307 Manklin Creek Rd, Ocean Pines

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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 $80/week of unlimited.

Visiting CrossFitters are welcome to any class on the schedule. Please arrive about 10 minutes early so that you can meet the coach for that class and complete a waiver, payment form, and short medical form. You may also pay in advance (preferred) by going to our schedule, clicking the class you want to come to, then paying for your drop in. NOTE: We welcome you to join us for coach-led CrossFit class. Unfortunately, we cannot accomodate individualized training, doing your home gym's WOD, or other outside programming.

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 pull-up rig, and many more features to complement our twelve-member coaching staff.

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.

andrew - OWNER/CROSSFIT LEVEL 1

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.

Email: andrew@crossfitoceancity.com

STEVE - FOUNDER/CROSSFIT LEVEL 2

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.

KELLEY - FOUNDER/CROSSFIT LEVEL 2

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 - CROSSFIT LEVEL 1

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 - 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.

Loren - CROSSFIT LEVEL 1

Loren's CrossFit journey started in 2012 when he joined CFOC and this summer he became our newest CrossFit Level 1 Trainer. His love of people and helping making their dreams reality is what has drawn him to love coaching. He embraces the unknown and unknowable aspect of CrossFit and strongly believes in growth & accountability with a focus on results. His roots are firmly planted in Ohio State soil, and he is determined to share his loyalty with all he comes in contact with. Go Bucks!

Kristi - CROSSFIT LEVEL 1

Kristi is a former collegiate and club women’s rugby player. As a starting hooker for Salisbury University and Severn River Women’s Rugby as well as a junior Olympic volleyball player in high school, she’s been into fitness since first setting foot onto the court and pitch. Kristi started CrossFit in 2008 to stay in top form for rugby. After suffering a career-ending knee injury in 2010, CrossFit allowed Kristi to gain back the strength and mobility to exceed her doctors expectations. CrossFitting through two pregnancies – until delivery – has taught her the amazing things our bodies are capable of doing.

Holly k - CROSSFIT LEVEL 1

Holly is a CrossFit Level 1 trainer. She joined CrossFit Ocean City in 2013 and immediately loved the CrossFit training style and the sense of community that CrossFit provides. After recognizing how much it had benefited her own life, she decided to begin coaching so she could encourage others on their wellness journey. Holly has a passion for seeing people reach their greatest potential and thriving in all areas of their lives. She believes that this progress can most effectively occur when individuals are physically healthy, connected to a positive community, and empowered to grow.

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

"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 SR.

DANNY - CROSSFIT LEVEL 1

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.

CrossFit is constantly varied, functional movements, performed at high intensity.

NEW TO CROSSFIT, TRY IT OUT!

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!

WORKOUT OF THE DAY

MonDAY 11/12

Part 1 – Strength
P/T/F
Shoulder Press
3-3-3

Part 2 - MetCon
Performance
10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Push Press (95/65lbs)

Training
Scale weight

Foundation
8-7-6-5-4-3-2-1 reps of:
Squat Thrusts
Push Press

TuesDAY 11/13

Part 1 – Strength
P/T/F
5-5-5
Deadlift

Part 2 - MetCon
Performance
3 Rounds for Time of:
20 Deadlifts (225/135lbs)
15/10 Calories on AAB
20 Walking Lunges
Rest 2 mins

Training
Scale Weight

Foundation
3 Rounds for Time of:
15 Deadlifts
10/7 Calories on AAB
10 Walking Lunges
Rest 2 mins

WedNESDAY 11/14

Part 1 – Skill
P/T
Handstand Walks & Progressions

Foundation
Bear Crawls, Shoulder Taps, Etc.

Part 2 - MetCon
Performance
21-15-9 reps of:
Calories on Rower
Ring Dips

Training
Assisted Dips

Foundation
15-9-6
Calories
Box Dips

SaTurday 11/17

8AM - WOD announced during class

9AM - ROMWOD

SUNDAY 11/18

Closed

Thursday 11/15

Part 1 – Strength
P/T
OHS
5-3-3-1-1-1

Foundation
Front Squat

Part 2 - MetCon
Performance
21-15-9
Overhead
(135/95lbs)
Box Jumps (30/24”)

Training
Load OHS so that reps can be completed with no more than 2 quick rest periods

Use a height on the box that will allow for consistent reps to be performed

Foundation
Front Squat
Box Step Up

2006

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