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 
  

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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 $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 27th 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

CROSSFIT OC FACTS

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

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 3/27

Select Schedule for class times

Part 1 - Strength (Week 3 of 11)

Back Squats

4-3-2 reps
80-87.5-95% of 1RM 

Part 2 - MetCon 

Performance 

On a 16-Min Running Clock 

800m Run or 1000/800m Row then rest 

At 6:00, 10 Min AMRAP 

12 Wall Ball (20/14lbs) 

1 Wall Walk 

Score: Run Time 

Score: Tot Rounds  

Goal: Run Goal: 3:30-5:30 

AMRAP Goal: 7-11 Rounds 

Training

Wall Walk as high as possible 

Foundation

Run/Row 4 mins 

3 Bear Crawls (each crawl is 5 feet) 

TUESDAY 3/28

MetCon 

Performance

3 Sets 

Each Set is a 5 Min AMRAP 

5 Kipping or 3 Strict Pull-Ups 

7 Deadlift (135/95lbs) 

9 Box Jump (24/20”) 

Rest 1 Minute Between Sets 

Rx+ Chest to Bar Pull-ups 

Score: Total Rds for each set (3 scores) 

Goal: 4-6 Rds each set 

Training

3 Box Assist Pull-ups 

Scale weight/height 

Foundation

5 Ring Rows 

:30 sec on AAB 

WEDNESDAY 3/29

MetCon 

Performance

3 Rounds 

25 Hang Power Clean (95/65lbs) 

35 Front Squat (95/65lbs) 

Rest 3 Minutes Between Rounds 

Score: Time for each Rd (3 Scores) 

Goal: 2:15-4:00 

Training

Scale weight 

Foundations

15 HPC 

25 Front or Goblet Squats

THURSDAY 3/30

MetCon 

Performance/Training

Every 4 Mins for 16 Mins 

400m Run (or 500/400m Row) 

In time remaining, one Max-Effort Bar Hang 

-OR- HEAVY Farmer Carry Hold  

Score: Fastest Run Time

Score: Longest Hang/Hold Time 

Goal: Run Goal: 1:30-2:15Hang/Hold Goal: 20-60+ Seconds 

Foundation 

Scale distance to be completed in 2 mins 

Friday 3/31

Part 1 – Strength – Week 3/8 

Tabata 

Parallette Push-ups 

Part 2 - MetCon 

Performance 

8 Rounds for time: 

6 (3 per side - Alternating) Dumbbell 1/2 Get Up (24/16kg KB) 

20 Alternating Plank Shoulder Tap 

30 Double Unders  

Goal: 12-18 Mins 

Training

8 Weighted Sit-ups 

Knee Assist Taps 

30 Dus with Rope in 1 hand 

Foundation

10 Sit-ups 

Barbell or Box Assist Taps 

30 Big Singles 

SATURDAY 4/1

8:30am - Coach's Choice

SUNDAY 4/2

Check schedule to see if there is open gym. 

PUMP!

Current Session runs through April 20th & 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/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