2006

CrossFit Ocean City was founded!

80

Years of combined coaching experience. 

74

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

27

Classes offered per week.

9

Experienced coaches on staff.

We get Results!

 

We are open & Drop Ins are welcome

Please see registration details below
  
 
 11307 Manklin Creek Rd, Ocean Pines 
  

WhY CROSSFIT OCean citY

crossfit ocEAN CITY

PRINCIPLES

VISITORS WELCOME

 Drop-in fee = $20/class or $60/week of unlimited.

 
Update Summer 2020 – Visiting CrossFitters are welcome to drop in to any CrossFit class on the schedule.  Due to new health & safety standards class size is capped.  In order to ensure you 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, 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 a shower, a stretching space, lounge, free wifi, and a 4000 sq.ft. indoor training floor. We also feature climbing ropes, Air Assault bikes, sleds, 11 rowing machines, dozens of barbells and dumbbells, a pull-up rig, and many more features to complement our nine-member coaching staff.

Meet The Team

GRETA - OWNER/CROSSFIT LEVEL 2 /CrossFit Kids

CROSSFIT OC FACTS

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.      

 

​Kim - CROSSFIT LEVEL 1 

 

Spending many years as a runner with many half marathons and the Philadelphia Marathon, along with several Spartan and Tough Mudder races, Kim found CrossFit in 2014. She received her Level 1 in February 2017 and has since coached a mixture of athlete ages and abilities. Her passion is in seeing athletes achieve what they previously thought they could not do. was not doable. 

 

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

 

DANNY - CROSSFIT LEVEL 2

 

Danny is a CrossFit Level 2 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. 

NEW TO CROSSFIT, TRY IT OUT!

Crossfit
WORKOUT OF THE DAY

 

 

Monday 9/21 

Select Schedule for class times

Part 1 – Strength (Week 1 of 11) 

Find your 1 Rep Max Deadlift 

 

Part 2 - MetCon 

Performance 

"Death By" Clean & Jerk 

 

Start w/ 1 Clean & Jerk in the first min. Then add 1 C&J each minute until you can no longer keep up with the clock. 

 

Min 1: 1 Squat Clean & Jerk (115/85lbs) 

Min 2: 2 Clean & Jerks 

Min 3: 3 Clean & Jerks 

 

And so on... 

 

Score: Last round you successfully completed + any add reps in next min

 

Goal: 10 Min+ 

 

Training 

Scale weight so you can get through the round of 10s 
 

Foundation

Power Clean & Jerks 

 

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 9/22

 

 

MetCon
Performance
3 x 5 Min AMRAP (Total WOD Time 17 mins) 

 

AMRAP 5 Min: 

6 Burpees 

16 Air Squats 

6 Burpees 

16 Alternating Unweighted Lunges 

 

Rest 1 Min After Each 5 Min AMRAP 

 

Score: Total Number of Completed Rounds + any Additional Reps 

 

Goal: 2-3 Rounds + per AMRAP   

 

Training/Foundation 

No Push-up Burpees  

 

WEDNESday 9/23

 

Part 1 – Strength (Week 1 of 11) 

Find your 1 Rep Max Shoulder Press 

 

Part 2 - MetCon 

Performance
8 Rounds for time: 

8 Kipping Pull Ups or 4 Strict 

8 Box Jump Overs (24/20”) 

8 Toes to Bar 

8 Box Jump Overs 

 

Goal: 12-16 Min 

 

Training/Foundation
Box Assist Pull-ups
Box Step Overs
Knee Raises

 

 

THURSDAY 9/24


 

Performance 

15 Min AMRAP 

10 Push Press (95/65lbs) 

15 Back Squats (95/65lbs) 

30 Double Unders  

 

Score: Total Rounds + Additional Reps

 

Goal: 6-9 Rounds 

 

Training

Scale weight to meet Goal Rounds

45 seconds of DU Attempts 

 

Foundation

DB Jump Overs

 

 

Friday 9/25

 

MetCon
Performance

1 Round every 4 Min for 6 Rounds (24 Min Total) 

12 Push Up + Dumbbell Drag (50/35lbs) 

12 Power Snatch (95/65lbs) 

Run 200 Meters
Rest till start of next Round 

 

Goal: Under 3:30 

 

Training 

Scale Weights
Knee Assist Push-ups 

 

Foundation
Push-ups from Barbell in the rack (without drag)
Kettlebell Swings
Run/Walk 1 min

 

SATURDAY 9/26

 

 

 WOD Announced in Class

 

 

 

SUNDAY 9/27

Closed - Get outside and Play!

 

 

 

 

 

 

PUMP!

DROP-IN FEE = $15/CLASS OR $130/10 classes

FOUNDATIONS

memberships available

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.

 

 

11307 Manklin Creek Rd. #A2, Berlin, MD 21811

 Mon-FrI: 5:30am-7:45pm

Sat: 8:00am-9:30am

 

Email: greta@crossfitoceancity.com

PHONE: 301-221-7356

 

Send  

Thank You!

The form has been successfully sent.

This field is required.

Invalid Phone

Invalid Email

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. 

FIND US

GET A FREE SESSION