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.

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

PRINCIPLES

VISITORS WELCOME

 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 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! 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

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

 

Become a member

Crossfit
WORKOUT OF THE DAY

 

 

Monday 1/11

Select Schedule for class times

MetCon 

Performance

5 Rounds:

Row 250/200m

10 Pull Up

15 Push Up

20 Wall Ball (20/14lbs)

Row 250/200m

 

Rest 1 Min Between Rounds

 

Score: Slowest Round ONLY

Goal: 3:30-4:30

 

Training

Box Assisted Pull-upsAssisted Push-upsScale weight

 

Foundation

Scale row so distance is 1 min10-15 Wallballs

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 1/12

Part 1 – Strength (Week 6 of 11) 

Front Squat

3-3-3+ 

67-76-86% of 1 Rep Max 

 

Part 2 - MetCon 

MetCon

Performance

12 Min AMRAP

8 Hang Power Clean & Jerks (95/65lbs)

24 Double Unders

 

Score: Total Rounds

Goal: 8-11 Rounds

  

Training

Scale weight

:45 DU Attempts and finish reps with Double Taps

 

Foundation

10/8 Cals on AAB

WEDNESday 1/13

MetCon 

Performance/Training/Foundation

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

 

 

 

 

THURSDAY 1/14

 

Part 1 – Strength (Week 6 of 11) 

Bench Press (from ground)

3-3-3+ 

67-76-86% of 1 Rep Max

 

Part 2 - MetCon 

MetCon

Performance

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

 

Training

Scale weights/height

 

Foundation

20 min AMRAP

Friday 1/15

Performance

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

 

Training

Scale weight.  65/45lbs is goal

 

Foundation

Squat Thrusts

SATURDAY 1/16 

 

 

8:30am WOD Announced in Class

 

 

 

 

 

SUNDAY 1/17

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.

MEGAN - CROSSFIT LEVEL 1

Megan has been active her whole life doing a wide range of sports from ballet at 3 years old to rugby in college for a semester. She graduated from Salisbury University with a bachelors in Biology in December. She started doing CrossFit when I was about 15 years old and has been doing it ever since. She received my CFL1 when she was 18. Her goal is to help people to become better and healthier while having fun in a positive atmosphere. She likes learning and coaching different ages with different experiences, making her a better coach & athlete!

Mark - CROSSFIT LEVEL 1

 

Amy - crossfit level 1

 

Before finding HIIT, Amy spent over 10 years as a runner.  She has 5 marathons, over a dozen half marathons, as well as a Tough Mudder under her belt,  After discovering resistance training Amy discovered her love of lifting weights.  She found CrossFit in 2019 and received her Level 1 in September 2020.  She is currently working on her Precision Nutrition Level 1 certification. Encouraging the old and young to stay active, healthy and strong is a passion of Amy's.

 

 

 

 

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

 Mon-FrI: 5:30am-7:30pm

Sat: 8:30am-9:30am

 

Email: greta@crossfitoceancity.com

PHONE: 301-221-7356

 

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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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