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Our specially created Girls Club includes girls from 2nd through 6th grade. The Girls Club promotes fitness and healthy living for young girls, while building their self esteem, confidence, and compassion for others. The girls learn proper functional movements, crafts, projects, and sharing of ideas and discussion of issues facing young girls today and how to deal with them.
Kelley leads the Girls Club in some warmup exercises.
Last week, Kristi Grande set a new women's gym record in the deadlift. She managed to pull 245 from the floor on two different lifts! Way to go Kristi! And all this with an injury to her right foot. Just think what she'll be able to do when she heals up.
Our Young Athletes Program focuses on developing the general physical preparedness of youth ages 10 through 17 to enable them to excel at whatever sport they choose. The broad gains in strength and overall fitness that CrossFit provides enhances in-season training and promotes off-season conditioning unlike any other program for youth. Contact us for more information.
Henry, an avid lacrosse player who also enjoys football, basketball, and surfing, works on the shoulder press technique with a 45 pound barbell.
Our very own Jes Cromer got married this past Saturday. Congrats to Jes and Jason! Earlier in the week before the wedding, trainers Ann and Lorie came up with a wedding bell workout for the 8:45 a.m. class.
The wedding bell workout attendees!
Jes getting warmed up!
And, of course, the post-WOD bouquet toss.
Thanks to all who came out to support Atlantic General Hospital yesterday!
What a great looking crew!
Linda, Lorie, Karen, Jess, Holly, Ann, and Kelley thought it would be more fun to turn the 5K race into a 5K Indian Run with a 5 lb. training plate!
This Saturday, September 26th, there will be NO classes so that we can all go to River Run and do the 5K at 8:00 a.m. Your entry fee of $25 will go to support Atlantic General Hospital. Click HERE to sign up! Click HERE for more information about the race. Please arrive by 7:15 a.m. and look for the CrossFit OC banner. For those who do not want to "run for time", we'll have a team running together that will pass around a 5 lb plate throughout the run! Come on our and support a great cause and enjoy your great CrossFit Ocean City friends.
This Saturday is also the CrossFit wide 4th Annual Fight Gone Bad Fundraiser. Because we dedicated all of our efforts to the Breast Cancer 3-Day Walk to support our team's requirement to raise over $32,000, we thought it would be a bit of a stretch to ask you all to support another big fundraiser at nearly the same time. You all have been very generous so far, but our team needs just a few more donations to get over the top. Anyone interested in donating, please click HERE to see how the team is doing and to make a donation to anyone who has less than $2300 (the mininum required to participate).
Holly completes a 5k run. She's also a member of the Breast Cancer 3-Day team.
You bet they can! As women progress through their pregnancy, scaling and modification of the workouts are a must along with reduced intensity. The functionality of the movements do not change, but consideration for the safety of both mom and child become paramount. All-in-all, CrossFit is safe for everyone, including pregnant women. Just ask Betsy!
Wall ball shots are an incredible way to improve endurance and stamina. They also challenge all of the other general physical skills: balance, coordination, accuracy, agility, power, speed, strength, and flexibility. When we relocated to the new box, we decided to do away with the option of an 8 foot target for the women. Instead, everyone now shoots for the 10 foot target. Scaling is done by the weight of the ball rather than the height of the target. So far, so good! (Only a few complain about the new target height, but they'll get used to it.)
Click Download CrossFit OC Newsletter Sept 09 to download and read our September newsletter.
Carolie, 71, does star jumps. Carolie CrossFits regularly - at least three times per week. She's proof that no matter what age you are, CrossFit can be your regular training program for optimum health and fitness.
You're never too old, too young, too out-of-shape, or too fit to CrossFit!
The snatch. The fastest way to get a load from the ground to overhead. You can be the strongest deadlifter in the gym, but if you don't have the correct form for a snatch, you'll struggle with even light loads. Randy, a very strong lifter with tremendous endurance for metcon workouts, was humbled a bit by the snatch workout on Friday night. He got the form down and next time he'll be able to increase load and improve his work capacity when doing snatches.
Randy has begun the third pull under the bar. His hips are open fully, but he needs to shrug before the third pull begins.
