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.
CFOC gets 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
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.
Drop-in fee = $20/class or $60/week of unlimited.
Update 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 firstname.lastname@example.org
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! 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
"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.
WORKOUT OF THE DAY
Select Schedule for class times
10 Pull Up
15 Push Up
20 Wall Ball (20/14lbs)
Rest 1 Min Between Rounds
Score: Slowest Round ONLY
Box Assisted Pull-upsAssisted Push-upsScale weight
Scale row so distance is 1 min10-15 Wallballs
Part 1 – Strength (Week 6 of 11)
67-76-86% of 1 Rep Max
Part 2 - MetCon
12 Min AMRAP
8 Hang Power Clean & Jerks (95/65lbs)
24 Double Unders
Score: Total Rounds
Goal: 8-11 Rounds
:45 DU Attempts and finish reps with Double Taps
10/8 Cals on AAB
As many meters as possible in 20mins
30 Seconds "On"
30 Seconds “Off”
You pick Bike or Rower but stay on the same machine the entire time. First come first serve.
Score – Total Meters / Miles accumulated
Part 1 – Strength (Week 6 of 11)
Bench Press (from ground)
67-76-86% of 1 Rep Max
Part 2 - MetCon
24 min AMRAP
10 Power Snatch (75/55lbs)
21 Weighted Box Step Ups (35/25lb DBs) (24/20” box)
Score: Total Rounds or time to complete 12 rounds
(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)
Goal: 7-10 Rounds
20 min AMRAP
1 Power Clean
1 Push Press/Jerk
1 Back Squat
1 Bar Facing Burpee
2 Power Cleans
2 Push Press/Jerks
2 Back Squats
2 Bar Facing Burpees...
Keep adding 1 rep of each until you complete:
10 Power Cleans
10 Push Press/Jerks
10 Back Squats
10 Bar Facing Burpees
Performance - 95/65lbs
Score: Total Time
Goal: 13-18 Min
Time Cap: 20 Mins
Scale weight. 65/45lbs is goal
8:30am WOD Announced in Class
Closed - Get outside and Play!