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.
We get 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 Summer 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 email@example.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! Today, we have a 6000 sq.ft. training facility complete with a shower, a stretching space, lounge, free wifi, and a 4000 sq.ft. indoor training floor. We also feature climbing ropes, Air Assault bikes, sleds, 11 rowing machines, dozens of barbells and dumbbells, a pull-up rig, and many more features to complement our nine-member coaching staff.
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
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! Contact Greta for membership options.
WORKOUT OF THE DAY
Select Schedule for class times
Part 1 – Strength (Week 1 of 11)
Find your 1 Rep Max Deadlift
Part 2 - MetCon
"Death By" Clean & Jerk
Start w/ 1 Clean & Jerk in the first min. Then add 1 C&J each minute until you can no longer keep up with the clock.
Min 1: 1 Squat Clean & Jerk (115/85lbs)
Min 2: 2 Clean & Jerks
Min 3: 3 Clean & Jerks
And so on...
Score: Last round you successfully completed + any add reps in next min
Goal: 10 Min+
Scale weight so you can get through the round of 10s
Power Clean & Jerks
3 x 5 Min AMRAP (Total WOD Time 17 mins)
AMRAP 5 Min:
16 Air Squats
16 Alternating Unweighted Lunges
Rest 1 Min After Each 5 Min AMRAP
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 2-3 Rounds + per AMRAP
No Push-up Burpees
Part 1 – Strength (Week 1 of 11)
Find your 1 Rep Max Shoulder Press
Part 2 - MetCon
8 Rounds for time:
8 Kipping Pull Ups or 4 Strict
8 Box Jump Overs (24/20”)
8 Toes to Bar
8 Box Jump Overs
Goal: 12-16 Min
Box Assist Pull-ups
Box Step Overs
15 Min AMRAP
10 Push Press (95/65lbs)
15 Back Squats (95/65lbs)
30 Double Unders
Score: Total Rounds + Additional Reps
Goal: 6-9 Rounds
Scale weight to meet Goal Rounds
45 seconds of DU Attempts
DB Jump Overs
1 Round every 4 Min for 6 Rounds (24 Min Total)
12 Push Up + Dumbbell Drag (50/35lbs)
12 Power Snatch (95/65lbs)
Run 200 Meters
Rest till start of next Round
Goal: Under 3:30
Knee Assist Push-ups
Push-ups from Barbell in the rack (without drag)
Run/Walk 1 min
WOD Announced in Class
Closed - Get outside and Play!