2006

CrossFit Ocean City was founded!

80

Years of combined coaching experience. 

74

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

18

Classes offered per week.

6

Experienced coaches on staff.

CFOC gets Results!
 
We are open & Drop Ins are welcome
Please see details below & Reserve your spot in class
  
 
 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.

 
Please check out our FAQs. Visiting CrossFitters (18+ yo) are welcome to drop in to any CrossFit class on the schedule.  In order to ensure your 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.      

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 5/23

Select Schedule for class times

MetCon

Performance

10 Rounds for time: 

4 Wolf Complex (75/55lbs) 

5 Double Unders*** 

 

*** Add 5 DUs each Round

 

1 Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges 

 

Goal: 13-18 Minutes 

 

Training

Scale weight 

DB Hop Overs 

 

Foundation

Front Rack or DB Lunges 

Double Taps 

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 5/24

 

MetCon

Performance 

Part 1 

45 Burpee 

30 Kipping Pull-ups 

15 Burpee Pull-Up 

 

Rest 3 Minutes after Part 1 

 

Part 2 

15 Burpee Pull Up 

30 Kipping Pull Up 

45 Burpee 

 

Score: Time for Part 1 & Part 2  

Goal: 6:30-9:00 each part

 

Training

Burpees 

Box Assist Pull-ups 

Burpee into Jumping Pull-up 

 

Foundation 

Cut Reps or change to squat thrusts to meet goal 

Ring Rows 

WEDNESday 5/25

 

Part 1 – Strength (Week 10 of 11) 

Seated Shoulder Press

5-3-1+

75-85-95% of 1RM 

 

Part 2 - MetCon

Performance 

10 Minute AMRAP 

10 Push Up + Pull Across (40/25lb DB) 

10 Toes to Bar 

 

Goal: 6-9 Rounds 

 

Training

Scale weight 

Knee Assist Push-ups 

Toes as high as possible 

 

Foundation 

Knee Raises

THURSDAY 5/26

 

Performance

4 Rounds 

100m Farmer Carry (50/35lb DBs) 

400m Run 

14 Deadlift (245/155lbs) 

 

Rest 1 Minute between Rounds 

 

Score: Slowest Round Only 

Goal: 3:00-5:00 

 

Training

Scale weights 

 

Foundation

Run/Row 2 min

Friday 5/27

MetCon

Performance

5 Rounds for time: 

30 Wall Ball (20/14lbs) 

30 Push Press (75/55lbs) 

30 Box Jump (24/20”) 

 

Goal: 25-30 Min  

Time Cap: 35 

 

Training 

Scale weight/height so that you can complete ~5 min Rounds 

 

Foundation 

15-20 reps or each 

SATURDAY 5/28

8:30am - WOD announced in class

 

 

SUNDAY 5/29

Check Schedule for Open Gym

 

 

 

Monday 5/30

One Class Only.  "Murph" at 9am.  Many scaling options available.  Please reserve your spot online.

 

PUMP!

DROP-IN FEE = $15/CLASS OR $130/10 classes

FOUNDATIONS

memberships available

FAB - 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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