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CrossFit Ocean City
Ocean City, Maryland
CrossFit Ocean City - Training Others Since 2006
Interests: CrossFit
Recent Activity
Monday – 10/26 Part 1 - MetCon Performance/Training 4 Rounds of: Row 500m Rest 2 mins Foundation 4 Rounds of: Row 250m Rest 2 mins Part 2 – Skill/Strength Performance Muscle Ups 3-3-3-3 Training Muscle Up Progression (Use a band... Continue reading
Posted Oct 24, 2015 at Main CFOC Workout of the Day
Monday – 10/19 Performance 15 mins AMRAP 30 Overhead Walking lunges (45/25lb bumper plate weight) 15 Burpees Training – Scale the weights Foundation 10 mins AMRAP 20 Walking lunges (Dumbbells or no weight) 10 Squat Thrusts Let trailing knee gently... Continue reading
Posted Oct 17, 2015 at Main CFOC Workout of the Day
Saturdays Oct 17th – Nov 21st 9:00 – 10:15am 6 week session $60 for entire 6 weeks or $15 drop in fee Please sign up in the gym **Open to both CrossFit Ocean City Members and Non-Members** Did you know... Continue reading
Posted Oct 10, 2015 at CrossFit Ocean City
Monday – 10/12 Performance 20 min EMOM Even Mins- 3 Clusters (115/75lbs) Odd Mins - 5 Burpee Pull-ups Training– Scale the weight Foundation 20 min EMOM Even Mins - 3 Thrusters Odd Mins - 5 Squat Thrusts Tuesday – 10/13... Continue reading
Posted Oct 10, 2015 at Main CFOC Workout of the Day
Monday – 10/5 Performance 7 Rounds for Time: 10 Sumo Deadlift High Pulls (95/65lbs) 10 Ring Dips Training/Foundation – Scale the weight and can use bands or do box dips Tuesday – 10/6 Part 1 – Balance Skill Work P/T/F... Continue reading
Posted Oct 4, 2015 at Main CFOC Workout of the Day
Monday - 9/28 Performance Run 1 Mile 100 Sit-ups 100 Good Mornings (45/33lbs) Run 1 Mile Training Run 1200m 75 Sit-ups 75 Good Mornings Run 1200m Foundation Run/Walk 800m 50 Sit-ups 50 Good Mornings Run/Walk 800m * Mix and match... Continue reading
Posted Sep 26, 2015 at Main CFOC Workout of the Day
The workout for the O.U.R. Throwdown has been released: INTRODUCING HAITI AND INDIA Haiti and India are two countries where O.U.R. missions have truly made a difference. Operation Underground Railroad continues to gather intelligence information on where victims are located,... Continue reading
Posted Sep 20, 2015 at CrossFit Ocean City
Monday - 9/21 Performance “Becky” Run 800m 30 Squat Snatches (95/65lbs) Run 400m 30 Hang Squat Cleans (95/65lbs) Run 200m 30 Back Squats (95/65lbs) Run 400m 30 Pushups Run 800m 30 Pullups Training - scale the weights as appropriate Foundation... Continue reading
Posted Sep 19, 2015 at Main CFOC Workout of the Day
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It is starting to feel like fall is near. As the fall weather creeps in that can only mean one thing - Pumpkin flavored everything! If you are a lover all things pumpkin try this tasty treat: Ingredients: 1½ cup... Continue reading
Posted Sep 16, 2015 at CrossFit Ocean City
Monday - 9/14 Part 1 – 1 Round Performance 100 Double Unders 400m Run 25 Weighted Step-Ups (24”/20” box) (40lb/30lb dumbbells) Training 100 Double Unders/Double Under Attempts/Virtual Double Unders 400m Run 25 Weighted Step-Ups (20/16” box) (pick appropriate weight) Foundation... Continue reading
Posted Sep 12, 2015 at Main CFOC Workout of the Day
Monday - 9/7 – Labor Day 2 classes only 8am & 9:30. Tuesday - 9/8 Part 1 – Power Cleans Performance/Training 6 Untimed Rounds of: 1 High Hang Clean 1 Hang Clean 1 Clean * Go up in weight each... Continue reading
Posted Sep 5, 2015 at Main CFOC Workout of the Day
Monday - 8/31 Performance 4 Rounds for time of: 15 box jumps (32/24 inch box) Run 400 meters Training 4 Rounds for time of: 15 box jumps or step ups (24/20 inch box) Run 400 meters Foundation 4 Rounds for... Continue reading
Posted Aug 29, 2015 at Main CFOC Workout of the Day
Monday - 8/24 Performance 3 Rounds for Time of: Run 800m 50 Double Unders 15 Push Presses (95/65lbs) Training – Scale weight as needed. Can perform tuck jumps instead of DUs and DU attempts count. Foundation 3 Rounds for Time... Continue reading
Posted Aug 22, 2015 at Main CFOC Workout of the Day
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When it comes to CrossFit, change is almost always good. And so it goes with the big change this month at CrossFit Ocean City. As I begin to write the final blog as the owner of CrossFit Ocean City, I... Continue reading
Posted Aug 21, 2015 at CrossFit Ocean City
Through daily living, we lose about 3-4 liters of fluid (10-15 cups) per day. What we lose, we must replace through the food and drinks we ingest. We lose approximately 1-2 litres just from breathing and sweating. The evaporation of sweat from the skin accounts for 90% of our cooling... Continue reading
Posted Aug 11, 2015 at Nibbles and Bits
Our two Labrador Retrievers have sniffed, dug, and eaten their fair share of mushrooms the past few weeks. As much as they enjoy foraging and eating these tasty treats, mushrooms make the dogs sick - really disgustingly sick. Afterwards, they... Continue reading
Posted Aug 6, 2015 at CrossFit Ocean City
"Snacks" have become a mainstay in most peoples eating strategy. The idea of quick, easy, and tasty is hard to pass up. Unfortunately, most snacks are non-nutrative, empty calories that taste really good. Mini-bags of crunchy chips, popcorn, pretzels, low-fat cookies, 100 calorie yogurt, granola, gluten-free crackers, and Special K... Continue reading
Posted Aug 5, 2015 at Nibbles and Bits
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What's resistance, you ask? It's that ever powerful force the keeps you from doing whatever it is you really want to do. It's that obstacle that gets in your way each time you seek out a particularly beneficial activity in... Continue reading
Posted Aug 3, 2015 at CrossFit Ocean City
"If we write our dreams and goals down, we dramatically increase our odds of realization. If we share them with others, they become potent and alive." - Kristin Armstrong two-time Olympic gold medalist. Stuck in a rut? Can't seem to... Continue reading
Posted Jul 23, 2015 at CrossFit Ocean City
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Are you slacking on your training this summer? Have you sacrificed health and fitness for late nights out with friends, long days working without a break, or surrendering to parent guilt because the kids are off school and you don't... Continue reading
Posted Jul 12, 2015 at CrossFit Ocean City
Whether it's toast in the morning, sandwiches for lunch, or bread & butter for dinner, we love bread. The grains from which bread is made, particularly wheat, barley and rye, contain gluten, a highly pro-inflammatory substance that is known to cause the following health issues: Chronic aches, pains and stiffness... Continue reading
Posted Jun 28, 2015 at Food for Fuel
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There is no better way to kick off the 4th of July Celebration than with a great CrossFit WOD. Join us on Saturday, July 4th, 8:55am. Travelling CrossFitters are welcome to drop in. (Please arrive by 8:45am to introduce yourself... Continue reading
Posted Jun 26, 2015 at CrossFit Ocean City
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Salads are the epitome of healthy eating. Just the thought of beautiful, crisp greens and an array of colorful vegetables conjures up thoughts of health and well being. Delicious and nutritious, salads seem to be the first step to "getting back on track". If this is the case for you,... Continue reading
Posted Jun 9, 2015 at Food for Fuel
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Whether you are a fan of traditional Gnocchi, a lover of all things sweet potato or just looking for a palate pleasing pasta replacement, this is an intriguing dish. Traditional Gnocchi is made from semolina, wheat flour, white potatoes or cheese. Unfortunately, each of these foods are on the "no... Continue reading
Posted May 23, 2015 at Food for Fuel
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Who knew you could find pasta in the produce section of your grocery store? Spaghetti Squash, also known as Calabash Squash, is a large oblong fruit with a tough yellow/orange exterior. When cooked, the firm inner layer of flesh seems to magically soften into tender al dente noodles similar to... Continue reading
Posted May 20, 2015 at Food for Fuel