2006

CrossFit Ocean City was founded!

80

Years of combined coaching experience. 

78

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

27

Classes offered per week.

8

Experienced coaches on staff.

You want the best CrossFit training around? Look no further

 

Crossfit Ocean City

 (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.

 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

CROSSFIT OC FACTS

 ANDREW - CROSSFIT LEVEL 2

Andrew is a CrossFit Level 2 Trainer.  In addition to coaching regular CrossFit classes he runs our CrossFit Ocean City Barbell Club.  Andrew understand the detailed mechanics that go into weightlifting and power lifting and enjoys helping athletes fine tune their technique and build their strength.

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.  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.

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

 

"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

 

 "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

 Dany 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 4/15

Goal = Training

 

Part 1 – Strength (Pull-Up Week 3)

Performance

3 Rounds:

Hang on Rig for time using both arms in pronated grip

 

* Rest 1 min between rounds

** Record time of each hold

 

Training

3 Rounds

Some of body weight supported by feet (on ground or a box)

 

Foundation

From the rings

 

Part 2 - MetCon

Performance

21-15-9 (men)

Calories on Air Assault Bike

Pull-ups

 

16-11-6 (women’s calories on AAB) 

Pull-ups the same reps

 

Training

21-15-9

Calories on Rower

Box Assist Pull-ups

 

Foundation

15-9-6-3

Ring Rows

 

(10AM Class is a "Foundations" class - WOD may vary)

 

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 4/16

Goal = Training

 

Part 1 – Oly Strength

P/T

EMOM for 10 mins

Mins 0 – 4:00 – 2 High Hang Squat Cleans

Mins 5:00 – 9:00 – 1 Hang Squat Cleans

 

Foundation
Front Squats

 

Part 2 - MetCon
Performance

5 Rounds for time of:

Run 1 lap around the building

8 Hang Squat Cleans (135/95lbs)

 

Training

Scale Weight

 

Foundation
Run ½ distance

Front Squats

 

 

 

 

WEDNESday 4/17

Goal = Training

 

MetCon

Performance

3 Rounds of

10 Power Snatches (95/65lbs)

10 Box Jumps (24/20”)

 

Then immediately into:

 

3 Rounds of:

10 SumoDeadlift High Pull (95/65lbs)

10 Box Jumps

 

Training

Scale weight/height

 

Foundation

3 Rounds of

10 Kettlebell Swings

10 Box Step Ups

 

Then immediately into:

 

3 Rounds of:

10 SumoDeadlift High Pull 

10 Box Step Ups

 

 

(10AM Class is a "Foundations" class - WOD may vary)

THURSDAY 4/18

 

Goal = Training

 

Part 1 – Deadlift Strength (Week 2)

P/T/F

3-3-3+

63-72-81% of 1RM

 

*Superset with 5 Good mornings after each set (45/33lbs)

 

Part 2 – MetCon

Performance

7 Rounds of:

7 Wallballs (20/14lbs)

7 Kettlebell Swings

7 Burpees

 

Training
Scale weight

 

Foundation
5 Rounds

 

(10AM Class is a "Foundations" class - WOD may vary)

FRIDAY 4/19

 

Goal = Training

 

MetCon 

AMRAP in 18 mins of:

60 Double Unders

45 Air Squats

21/15 Cals on AAB

10 Push Jerks (135/95lbs)

 

 

Cash Out – Accumulate 1 minute in L-Sits

 

Training
DU Attempts and scale to 1 min of work

Scale weight

 

Foundation

60 Single Unders

45 Air Squats

10 Cals on AAB

10 Push Press

 

 


 

 

 

SATURDAY 4/20

 

8AM - Coach Greta (WOD announced during class)

9AM - ROMWOD

9:30AM - Barbell Club

 

 

 

SUNDAY 4/21

Gym is Closed

 

 

 

 

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

 Mon-FrI: 5:30am-7:45pm

Sat: 8:00am-9:30am

 

Email: greta@crossfitoceancity.com

PHONE: 301-771-1731

 

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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. 

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