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.
You want the best CrossFit training around? Look no further
Crossfit OCEAN CITY
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 $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
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
"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.
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
Part 1 - Strength Test
Find 1RM Front Squat
Part 2 - MetCon
Calories on AAB
Kettlebell Swings (24/16kg)
Calories on Rower (P rep scheme for other movements)
Scale KB weight
Calories on Rower
2 Rounds for Time of:
40 Wallballs (20/14lbs)
3 Deadlifts (challenging wt)
20 Dumbbell Thrusters
Part 1 - Strength Test
Max Rep Strict Pull-ups
Max Rep Box Ass Strict Pull-ups
Max Rep Push-ups
Part 2 - MetCon
EMOM for 10 mins:
Min 1: 10 Burpees
Min 2: 1 Clean & Jerk (165/115lbs)
Min 3: 10 Burpees
Min 4: 2 Clean & Jerks
Min 5: 10 Burpees
Min 6: 3 Clean & Jerks
Continue with burpees on the odd min & add one clean and jerk each even min.
Medball Cleans & Shoulder Press
8AM - Coach Lorie
9AM - ROMWOD
4:30pm - Happy Hour West O' Bottle Shop (please RSVP via Evite)
Part 1 - Skill Work
Practice Handstand walks or holds
Practice Plank Holds
Part 2 - MetCon
4 Rounds for time:
20 Box Jumps
30ft handstand walk
With feet on box in a piked position walk hands around box 2 times
4 Rounds for time:
15 Box Step Ups
30 Shoulder taps while in plank
Bryan found a CrossFit Hero WOD for a childhood friend Jason Lewis. Today we honor his memory.
5 ring dips
10 ring dips
15 ring dips
20 ring dips
5 Ring Rows
5 Box dips
10 Ring Rows
10 Box dips
15 Ring Rows
15 Box dips
20 Ring Rows
20 Box dips