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
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 $60/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 pull-up rig, and many more features to complement our twelve-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 - CROSSFIT LEVEL 2
Andrew is a CrossFit Level 2 Trainer. In addition to coaching regular CrossFit classes he runs our CrossFit Ocean City Barbell Club. Andrew understand the detailed mechanics that go into weightlifting and power lifting and enjoys helping athletes fine tune their technique and build their strength.
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. 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.
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
"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
"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
DANNY - CROSSFIT LEVEL 2
Dany is a CrossFit Level 2 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!
Crossfit
WORKOUT OF THE DAY
Monday 4/15
Goal = Training
Part 1 – Strength (Pull-Up Week 3)
Performance
3 Rounds:
Hang on Rig for time using both arms in pronated grip
* Rest 1 min between rounds
** Record time of each hold
Training
3 Rounds
Some of body weight supported by feet (on ground or a box)
Foundation
From the rings
Part 2 - MetCon
Performance
21-15-9 (men)
Calories on Air Assault Bike
Pull-ups
16-11-6 (women’s calories on AAB)
Pull-ups the same reps
Training
21-15-9
Calories on Rower
Box Assist Pull-ups
Foundation
15-9-6-3
Ring Rows
(10AM Class is a "Foundations" class - WOD may vary)
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 4/16
Goal = Training
Part 1 – Oly Strength
P/T
EMOM for 10 mins
Mins 0 – 4:00 – 2 High Hang Squat Cleans
Mins 5:00 – 9:00 – 1 Hang Squat Cleans
Foundation
Front Squats
Part 2 - MetCon
Performance
5 Rounds for time of:
Run 1 lap around the building
8 Hang Squat Cleans (135/95lbs)
Training
Scale Weight
Foundation
Run ½ distance
Front Squats
WEDNESday 4/17
Goal = Training
MetCon
Performance
3 Rounds of
10 Power Snatches (95/65lbs)
10 Box Jumps (24/20”)
Then immediately into:
3 Rounds of:
10 SumoDeadlift High Pull (95/65lbs)
10 Box Jumps
Training
Scale weight/height
Foundation
3 Rounds of
10 Kettlebell Swings
10 Box Step Ups
Then immediately into:
3 Rounds of:
10 SumoDeadlift High Pull
10 Box Step Ups
(10AM Class is a "Foundations" class - WOD may vary)
THURSDAY 4/18
Goal = Training
Part 1 – Deadlift Strength (Week 2)
P/T/F
3-3-3+
63-72-81% of 1RM
*Superset with 5 Good mornings after each set (45/33lbs)
Part 2 – MetCon
Performance
7 Rounds of:
7 Wallballs (20/14lbs)
7 Kettlebell Swings
7 Burpees
Training
Scale weight
Foundation
5 Rounds
(10AM Class is a "Foundations" class - WOD may vary)
FRIDAY 4/19
Goal = Training
MetCon
AMRAP in 18 mins of:
60 Double Unders
45 Air Squats
21/15 Cals on AAB
10 Push Jerks (135/95lbs)
Cash Out – Accumulate 1 minute in L-Sits
Training
DU Attempts and scale to 1 min of work
Scale weight
Foundation
60 Single Unders
45 Air Squats
10 Cals on AAB
10 Push Press
SATURDAY 4/20
8AM - Coach Greta (WOD announced during class)
9AM - ROMWOD
9:30AM - Barbell Club
SUNDAY 4/21
Gym is Closed
