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 $80/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 - 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.

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.  

 

NEW TO CROSSFIT, TRY IT OUT!

WORKOUT OF THE DAY

MonDAY 12/17

 

MetCon
Performance
For Time:
1-2-3-4-5-6-7-8-6-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155lbs)

Training
Toes as high as Possible
Scale weight
 

Foundation

Knee Raises or Sit-ups


 

 

TuesDAY 12/18

Part 1 - Strength
P/T/F
Shoulder Press
5-5-5+

Part 2 - MetCon
Performance
3 Rounds of:
Row 1000m
Rest 3 mins

Training
Distance covered in 4:30 (if less than 1000m) during round 1 and then use that distance for round 2 & 3.
 

Foundation
500m


 

 

WedNESDAY 12/19

MetCon
Performance
Reverse Filthy 50
50 Double Unders
50 Burpees
50 Wallballs (20/14lbs)
50 Good Mornings (45/33lbs)
50 Push Press (45/33lbs)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (16/12kg)
50 Jumping Pull-ups
50 Box Jumps (24/20”)

Time Cap - 35mins

Training
Scale weight/height

Foundation
30 reps or 2 rounds of 20 



 


 



 

SaTurday 12/22

8AM - Reindeer Games!

Coach Lorie (WOD announced during class)

9AM - Potluck Brunch - Bring a dish to share

 

 

 

  

SUNDAY 12/23

Closed

 

 

Thursday 12/20

Weightlifting
Performance
EMOM – 2 Snatches
Mins 0 – 4:00 – High Hang Squat Snatches
Mins 5 – 9:00 – Hang Squat Snatches
Mins 10 – 19:00 – Squat Snatches

Training
Power

Foundation
Mix in Front Squats, Overhead Squats, Kettlebell Swings as needed



 

 

Friday 12/21

MetCon

Performance
60 Double Unders
30 Kettlebell Swings (24/20kg)

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 Sit-ups

60 Double Unders
30/21 Calorie Row

60 Double Unders
30 KBS

Training
Scale Double Unders
Scale Weight
 

Foundation
5 Cals on AAB
14 Kettlebell Swings

5 Cals on AAB
21/15 Calorie Row

5 Cals on AAB
15 Sit-ups

5 Cals on AAB
21/15 Calorie Row

5 Cals on AAB
14 KBS



 

 

 

 

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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