You want the best CrossFit training around? Look no further

Crossfit OCEAN CITY

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WhY CROSSFIT OCean citY

crossfit ocEAN CITY

PRINCIPLES

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.

VISITORS WELCOME

Drop in fee = $20/class or $80/week of unlimited.

Visiting CrossFitters are welcome to any class on the schedule. Please arrive about 10 minutes early so that you can meet the coach for that class and complete a waiver, payment form, and short medical form. You may also pay in advance (preferred) by going to our schedule, clicking the class you want to come to, then paying for your drop in. NOTE: We welcome you to join us for coach-led CrossFit class. Unfortunately, we cannot accomodate individualized training, doing your home gym's WOD, or other outside programming.

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 pullup rig, and many more features to complement our nine-member coaching staff.

Meet The Team

GRETA - OWNER/CROSSFIT LEVEL 2 /CrossFit Kids

Greta’s CrossFit journey started in 2011. She had seen CrossFit workouts posted online and knew it was something she had to try. After her first workout at CrossFit Ocean City, like everyone else, she was hooked. CrossFit has changed how she works out, fuels her body, and perhaps most importantly has taught her to appreciate what her body can do and not just focus on how it looks. She loves connecting one on one with members and as a CrossFit coach she enjoys sharing her passion and making those around her happier and healthier.

Email: greta@crossfitoceancity.com

CROSSFIT OC FACTS

The CrossFit Ocean City community is amazing! We are a fun loving group that enjoys cheering each other on in and out of the gym.

In addition to strength & conditioning - CFOC will help you understand how to properly fuel your body and provides nutrition counseling.

Our coaching staff is there to help you everY step of the way. Our coaches are world class and make sure all movements are performed in a correct and safe manner.

CrossFit is for everyone. Movements and workouts can be scaled to accommodate different levels of fitness and ability.

CrossFit is hard but will change your life. When is the last time you challenged yourself and succeeded? Here we do that every time we walk in the gym with a group of fun people.

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.

Email: andrew@crossfitoceancity.com

STEVE - FOUNDER/CROSSFIT LEVEL 2

Steve founded CrossFit Ocean City in 2006 along with his wife Kelley Rakow. While no longer an owner, Steve still coaches and supports CFOC. His training background includes CrossFit Level 2, Basic Barbell, Olympic Lifting, Running and Endurance, CrossFit Gymnastics, Rowing, Coach's Prep Course, and Steve is a former member of the CrossFit HQ Trainer Staff. Steve also has attended the Concept 2 Rowing Course, the Wilkes Olympic Lifting Course, and the Dan John Lifting Seminar. Steve has assisted as a judge in numerous CrossFit competitions, including the Mid-Atlantic Regionals where he was the Competition Director in 2011.

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.

FRANK - CROSSFIT LEVEL 1

Frank was first introduced to CrossFit training at Rainer CrossFit outside of Tacoma, Washington; however, he really became focused on the CrossFit methodology of training once he relocated to the Ocean City area back in July 2010. Frank trained hard for about 9 months before getting his CrossFit Level 1 in July 2011. With his many years of teaching, Frank is a natural coach. Additionally, Frank has many years under his belt as an endurance athlete. Frank is one of the most inspirational people you'll meet in our gym and his motivation and dedication to CrossFit is infectious. When he's not in the gym, you'll often find Frank volunteering in the community, helping out around the gym, or creating the next Paleo meal with his wife and fellow CrossFitter Robin.

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!

LORA - CROSSFIT LEVEL 1

Lora is a CF Level 1 trainer who has been CrossFitting since 2007. As a wife and mother of 3, she lives a full life. Lora has experience not only in CrossFit training, but also in nutrition coaching. Lora has a great eye for movement and helps her students elevate their training.

HOLLY - CROSSFIT LEVEL 2

Holly is a CrossFit Level 2 Trainer. She is also CrossFit Olympic Lifting and Gymnastics certified. She brings energy and fun to her classes. Holly's track record for nutrition coaching, coupled with her training, greatly enhances the overall training experience of CFOC members. In addition to coaching at CrossFit Ocean City she is also a top producing local Realtor.

ROSS - CROSSFIT LEVEL 1

Ross is a CrossFit Level 1 trainer. He joined CFOC as a trainer in early 2014. In addition to coaching classes Ross is the Naval Science Instructor at Stephen Decatur High School in Berlin, MD. NJROTC is a High School level program that promotes patriotism, leadership, civic responsibility and teaches various US Navy related subjects. He began his teaching career after retiring from the US Coast Guard Station in Ocean City. With a wife and three kids, along with coaching classes, Ross will have no trouble keeping busy. Ross also holds a certificate in CrossFit Mobility and has been doing CrossFit since 2010.

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.

CrossFit is constantly varied, functional movements, performed at high intensity.

NEW TO CROSSFIT, TRY IT OUT!

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!

WORKOUT OF THE DAY

Test Week

MonDAY 9/26

Part 1 - MetCon

P/T
Row 500m for Time (note time)
Rest 2 mins
Row 1000m for Time (note time)

Foundation
Row 250m
Rest 2 mins
Row 500m

Part 2 - Gymnastics Strength
Performance
Max Rep Strict Unassisted Pull-ups

Training/Foundation
Max Rep Push-ups

TuesDAY 9/27

Functional Strength

P/T/F
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Score = The score is the highest weight successfully completed for all 3 lifts combined (BS weight + SP weight + DL weight)

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

The CrossFit Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for developing and testing functional strength.”

https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

WedNESDAY 9/28

Olympic Weightlifting

Performance
"Isabelle"

30 Snatches for Time (135/95lbs)

Training
Scale the weight

Foundation

15 Snatches for Time

or

30 Overhead Squats

or

30 Front Squats

SaTurday 10/1

8AM - Coach Holly

E.S.A.C. 13 - CrossFit Unlocked in Georgetown, DE

Come cheer on the CFOC competitors

SUNDAY 10/2

Closed

Thursday 9/29

Part 1
P/T/F
Max Rep Air Squats to a MedBall in 2 mins

Part 2
Performance
"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull-ups

Training
Scale the weight
Box Assisted Pull-ups

Foundation
200m Run
5 Burpees
21 Kettlebell Swings or Dealifts
12 Walking Lunges

Friday 9/30

MetCon

Performance
21-15-9-6-3 reps for Time
Wallballs (20/14lbs) (10ft/9ft)
Burpees
Run 200m on the dashes

Training
Scale weights

Foundation
15-9-6-3
Wallballs
Burpees or Squat Thrusts
Run 100m on the dashes

2006

80

78

27

12

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