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.

12

Experienced coaches on staff.

 

 

You want the best CrossFit training around? Look no further   

Crossfit OCEAN CITY

 

 

WhY CROSSFIT OCean citY

crossfit ocEAN CITY

PRINCIPLES

VISITORS WELCOME

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

 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

CROSSFIT OC FACTS

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.

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.  

 

NEW TO CROSSFIT, TRY IT OUT!

WORKOUT OF THE DAY

 

 

MonDAY 8/29

Part 1 - MetCon

Performance
4 Rounds for time:
Pushups (15 men/10 women)
500m row
10 Kettlebell Swings (24/20kg) 

Training
Scale weight

Foundation
3 Rounds

 

Part 2 - Strength
P/T/F

5 Rounds NFT of:
1 - Squat Clean
1- Squat or Power Clean
1 - Jerk
Rest ~2mins between heavy sets

 

 

 

TuesDAY 8/30

Part 1 - MetCon

Performance
3 Rounds of:
10 Goblet Squats
10 GHD Sit-ups
40 Double Unders

Training
Abmat Sit-ups & Scale DUs

Foundation
10 Air Squats
10 Sit-ups
40 Singles or 15 4” Box Step Ups
 

Part 2 - Strength
P/T/F
Back Squat
3-3-3-3-3

Work up to 85% of 1RM

 

As soon as you finish your last squat run 400m

Foundation - 200m walk/run

WedNESDAY 8/31

Part 1 - MetCon

Performance
AMRAP 8 Minutes:
10 Box Jump Overs 20/16″
2 Hang Power Snatch 115/75lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
 
Training - Scale height/weight

Foundation
Box Step Ups
Front Squats 

Part 2 - Strength

Performance
"Death by Pull-ups & Toes to Bar"

Min 1:  1 Pull-up & 1 T2B
Min 2:  2 Pull-ups & 2 T2B
Min 3:  3 Pull-ups & 3 T2B
etc 

10 min Time Cap

Training
Assisted Pull-ups
Knees to Elbows

Foundation
Ring Rows
Leg Raises

 

SaTurday 9/3

8AM - Coach Erick

 

 

SUNDAY 9/4

Closed

 

 

 

 

 

Thursday 9/1

MetCon
Performance
For Time:
20 Deadlifts (60% of 1RM)
Run
20 Deadlifts

Training/Foundation
Scale weight and/or distance as needed

 

Friday 9/2

Performance

55 WallBalls (20/14lbs)
55 Burpees
55 Cals on Rower or AA Bike
 

Training - 44 Reps

 

Foundation
30 Reps


 

 

 

10815 Gray's Corner Rd. #A, Berlin, MD 21811

 Mon-FrI: 5:45am-7:45pm

Sat: 8:00am-9:00am

 

Email: greta@crossfitoceancity.com

PHONE: 301-771-1731

 

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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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