“I am more confident with myself than I have ever been.” ~Shani Harper

Each month we bring you an interview with one of the inspiring athletes at Salus. We highlight this individual because they have something special. They give their best in every class, they are hungry to learn and always ready to put in the work. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

Shani is full of surprises and an undying determination. We knew she was going to be willing to put in hard work when she mentioned she was in the Israel Defense Forces. Her commitment to achieve her goals, regardless of the challenges she faces, is inspiring.” ~Coach Gino

I’ve been working with Shani on her goals to improve body composition and establish better eating habits. Throughout our initial 12 weeks of Nutrition Coaching, she didn’t just lose 5 pounds of body fat, but she also gained 3 pounds of muscle in the process. That kind of transformation can only be done with a high level of determination and consistency.” ~Coach Angela

You can always find Shani front and center for every class she attends. She’s attentive and ready to try a new challenge to work towards her goals. Give her a cue, and her response is usually “I’m trying,” which perfectly describes her commitment and work ethic from day one.” ~Coach Erin

One word that comes to mind when I think of Shani is determination. Last year during the open she wanted to get a pull up and she never gave up and now I see her at open gym doing extra work because she is determined to be her best. Making excuses is not in her vocabulary which is evident with what she’s going through but she still shows up.” ~Coach Scott

Meet Shani Harper, Athlete of the Month January 2023

1. When and why did you start at Salus?

I started back in October of 2021. I wanted to change up the workout I’ve been doing the past few years.

2. How has your performance changed since you started at Salus?

Wow! I’ve gone from 1-10. A BIG 10! Now, I am more flexible and definitely have improved my strength!!

Plus, I am more confident with myself than I have ever been.

3. Are there exercises you can do now that you couldn’t do before?

Push-ups, pull-ups, toes to bar, lifting heavy weight.

4. How has your body physically changed since you started?

I am stronger, more fit, confident.

After having 3 kids my abs\stomach never felt tight and strong. Now I have muscles for the first time in my life.

5. How has Salus changed you in other ways?

I completely changed my daily nutrition habits. Now I’m focusing on fitting in protein and vegetables first.

Salus is a big stress relief for me as well. Now, I’m sleeping straight through the night.

6. How do you describe Salus to your friends?

The best thing I did for myself, my health.

Salus is a warm and supportive community. I just love it.

7. What keeps you motivated to continue? What’s your “why”?

The results are showing off.

I love the fact that everyday is a challenge with a different workout.

8. Favorite lift?

Back squat.

9. What advice would you give to a newbie just joining Salus?

Keep going, don’t give up. It’s only getting better.

10. What is your next goal to accomplish?

Getting more fit, stronger.

11. If you could design your own WOD, what would it look like?

5 rounds of:

  • 25 burpees
  • 25 toes to bar
  • 400 meter run.

12. Favorite thing to do for fun?

Hiking, beach outdoor activities. Dinner with friends.

13. Favorite healthy dish….and favorite “splurge” meal?

Favorite healthy dish: Branzino fish on the grill. Israeli salad and tahini.

And my “splurge” will be shawarma in pita with a bunch of salad inside.

14. If you could be a superhero who would you be and why?

Wonder woman:) Because she is a strong independent woman.

15. Favorite motivational quote?

“What doesn’t kill you makes you stronger.”

16. Interesting fact not many people know about you.

Love my naps:)


CrossFit Salus…The Meaning Behind Our Name

Ever wonder how we came up with our name? CrossFit Salus

The Latin word Salus has many meanings: health, well-being, safety and salvation.

(pronounced ‘s ai l uh s‘)

At CrossFit Salus, we focus on the three modalities most commonly found in CrossFit workouts including:

  1. metabolic conditioning (like running, rowing and jumping rope),
  2. gymnastics movements (like push-ups, pull-ups, ring work and muscle-ups), and
  3. weightlifting (like the clean and jerk, dead lift and the overhead squat).

Don’t worry if you don’t know what all of these are – our job is to teach you!

Salus represents the solid foundation that CrossFit’s philosophy is balanced on: the building blocks.

Building Blocks of CrossFit

Level 1: Nutrition

Everything should start with nutrition as your base. If you eat terrible, you’re going to feel terrible and get terrible results. Simple as that.

Without getting too complicated – eat meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Eat only enough to support exercise but not to add body fat.

Check out Salus Nutrition Coaching for more information.

Level 2: Metabolic Conditioning

Simply put: cardio, aerobic capacity. Want to “breath better?” Climb stairs without getting out of breath, enjoy a hike with the kids? Jump rope, row, bike, run…even burpees will help you with that.

Level 3: Gymnastics

Control your own body in space and time and perform all range of motion is why we emphasize mobility and gymnastics skill work. At Salus, we love to work on bodyweight exercises like pushups, pullups, handstands. We get our hands on the floor, we hang from the rings, bars and always focus on safety first.

Level 4: Weightlifting

There’s a reason gymnastics comes before weightlifting. Too many times, people want to jump right to the weights before they master their own body weight exercises (gymnastics). But if you haven’t gained mastery of your own body or developed some level of aerobic conditioning, your gains in weightlifting will be slowed.

Be patient and trust the process. The elite weightlifting skills as seen in the Olympics are known as the Snatch and the Clean and Jerk. Check out Salus Barbell Club for more information.

Level 5: Sport

The programming at CrossFit Salus is designed to build your foundation that allows individuals of all levels and all ages to enjoy athleticism, strength and endurance. Whether you’re playing a game of ball with your kid on the weekend or training for a local CrossFit competition, follow this process and you’ll see the results come.


CrossFit seeks a balance of the ten general physical skills, placing no one skill above the others.

  1. Cardiovascular endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

The goal is to have no weakness…which means finding which of these ten you’re not good at and attacking them until there’s something else on the list that’s a weakness and then attacking it and so on. The process is never ending and the goals are constantly changing.

CrossFit Kids Class is “Super Fun!”

Here at CrossFit Salus, we love sharing our passion for fitness with the younger generation in CrossFit kids and CrossFit teens classes.

Promoting health, fitness and fun among children and teens, CrossFit Salus kids classes are for any child in the Monmouth County, NJ area who wants to get fit, stay strong for sports…and have a great time doing it. We offer classes for kids (5-8 years old), PreTeens (8-12), and CrossFit Teens (12+).

Many studies show that exercise is beneficial for school age children, and that kids can also reap the educational benefits of exercise, too!

And our CrossFit kids seem to think so, too. Hear what they have to say about it:

What Do You Love About CrossFit Kids?

We asked a few of our CrossFit Salus kids what they love about the class, this is what they said:

  • “I love that we come to get stronger and that we have fun all together.”
  • “It’s fun that I get to meet my friends to play and have fun.”
  • “Doing obstacle courses and learning how to exercise is super fun.”
  • “It’s fun, it’s so much fun! And it makes you healthy and strong!”
  • “I can’t wait to go to CrossFit kids so I can have more energy.”
  • “I like CrossFit Kids because we do different exercises all the time and everything we do is fun. I like that it keeps me healthy and strong.”
  • “We play games and we do pushups and jumping jacks.”
  • “I like CrossFit because you do cool moves.”
  • “I love the competition- like competing for times. Partners are a lot of fun too. I like learning new things that are challenging to me.”

What Do You Do in CrossFit Kids?

Here’s what the kids have to say about the exercises in CrossFit kids class.

  • “We get to do handstands, pushups or different kinds of stretches.”
  • “We do jumping jacks, thrusters and tire flips.”
  • “Jumping jacks, sit-ups and squats.”
  • “We love jumping jacks, I’ll show you how!”
  • “When we do a partner workout that we compete for time, I like running laps outside and I like the rower (and all of those with partners).”
  • “I like rowing and running days and I like Superman chest.”

Here’s what some of the parents have to say.

“As any parent of a child on the spectrum I did have a little anxiety about adding a new activity to my son’s routine. The CrossFit Salus coaches and community welcomed him with open arms and eliminated all my fears. CrossFit Salus has provided a structured and fun environment utilizing physical brain balancing activities. He is gaining patience, focus, core stability, strength and most of all confidence with every class he attends. I am so grateful for this beautiful community Coach Angela and Coach Gino have created.”

“Signing my kids up at CrossFit Salus has been everything I wanted it to be.  My boys are not only getting cardiovascularly fit, they are learning how to dig deep within themselves and push through what is challenging to them.  They also get to see that working out with new-found friends makes working out fun and worthwhile.”

“Just when I’m about to pull my hair out as my kids are bouncing off the walls (especially in the winter), I remember CrossFit Kids class is just around the corner. The coaches there do a nice job of sneaking in fitness so the kids have fun and burn off all their crazy energy. Plus, how cool is it that they get to do team workouts and cheer each other on, too!”

CrossFit Kids Registered Program in NJ

CrossFit Salus is a CrossFit Kids Registered Program. All of our CrossFit kids coaches have completed their Level 1 CrossFit Course as well as the CrossFit Kids Trainer Course. Find out more about getting your child involved. Contact us at info@salusnj.com.

Don’t think you’re “ready” to Start CrossFit?

Don’t think you’re “ready” to Start CrossFit?

Think again!

We all had a lot of questions and concerns before we got started.

Everyone who does CrossFit knows it’s more than a workout. The secret that makes CrossFit so effective is a simple and irreplaceable combination of three ingredients: the results, the coach, and the community.

At CrossFit Salus, we program a “”SMART START” and a “FITNESS” level in every class – lighter weights, modified movements, beginner-friendly.

Come see for yourself.

You’ll be joining a tight-knit local community that is connected to a massive global network of people — people who, like you, are working to become fitter and healthier. You’re now part of a group of people who are here to motivate and support you along the way. We’ll help show you around the gym and introduce you to our coaches and our community

When you’re ready to show up, our amazing (and patient) coaches are ready to welcome you.
Questions? Give us a shout at info@salusnj.com

Do you want more than just a workout?

Are you looking for more than just a workout?

Welcome to Salus.

We’re not going to lie: CrossFit can be mentally and physically challenging… but this is precisely the reason why it CHANGES LIVES. If nothing changes…nothing changes.

At CrossFit Salus in Middletown, NJ, we give you the opportunity to become a better version of yourself. Get your energy back and live a full and healthy life.

Instead of going to a regular gym and wandering from machine to machine without any guidance, every single one of our amazing coaches are ready to guide you and encourage you every day, placing strict emphasis on safe movement…and FUN.

Do you want more than just a workout? We know you do.

Give us a shout to find out more: info@salusnj.com


“CrossFit is my stress relief.” ~Donnie Coates

Each month we feature an interview from one of our inspiring Salus athletes. This individual gets a highlight because they not only give their best in every class, they are hungry to learn and always ready to put in the work to attack their goals.  They also encourage their community to reach their goals, too.

Our December 2022 Athlete of the Month is Donnie Coates. We believe he strongly embodies what we believe the Salus Community should be all about.

What I realized when Coaching Donnie is that he comes in projecting a positive and supportive attitude every time. He defines what we call camaraderie in CrossFit.” ~Coach Gino

Donnie is one of the most supportive and encouraging people I know. Not only is he a beast of an athlete (love when I have the chance to WOD next to him) with grit and tenacity, it’s clear he’s passionate about helping others succeed as well. This is where the real satisfaction lies.” ~Coach Angela

There are athletes that can literally infuse positivity into a room. Donnie does that effortlessly through encouragement and his work ethic. It doesn’t matter if you’re doing a CrossFit workout alongside him, lifting on a platform, or working during Open Gym. Donnie never misses a moment to cheer someone on and when he calls YOUR name, you don’t want to let him down! He models a “don’t quit” attitude every workout and is always receptive to how he can improve as an athlete.” ~Coach Erin

I don’t get to coach Donnie much but speaking as a community member he has been an awesome addition to Salus! Always positive and always cheering on every athlete!! His energy and excitement for CrossFit and our community is contagious 💪🏼” ~Coach Melissa

I love coaching Donnie. He’s always working hard & pushing everyone else around him! Awesome energy in class when we have him.” ~Coach Camilla

The first thing that comes to mind about Donnie is his positive and encouraging attitude. He’s always there to cheer someone on especially during a WOD. He also goes into the workout with a plan a sticks with it. As good as an athlete he is, he’s not concerned with the PR button or leaderboard. Donnie is a great example of being consistent with proper form and technique. Oh and let’s not forget how much he loves his PVC pipe 🤪” ~Coach Scott

Donnie Coates, Athlete of the Month December 2022

1. When and why did you start at Salus?

My first drop in was July 29, 2021 (actual video proof below 🙂 ). I had been away from CrossFit for a while and wanted to get back into it. I started CrossFitting full time in September because I loved it, loved the environment and well “My Captain,” Alicia was all-in on me coming to Salus to be on her team again. 

2. How has your performance changed since you started at Salus?

I’ve only gotten better. I’ve learned to manage workouts better. 

“Let me control the workouts.” NOT “Let the workouts control me.”

3. Are there exercises you can do now that you couldn’t do before?

 If I had to say one, and as stupid as this sounds: Wall Walks. I never liked being upside down at all. I used to go about half way, they say, “maybe next time.” I had no control and let fear dictate my ability. The 2022 CrossFit Open I was scared to death doing all those wall walks. 

4. How has your body physically changed since you started?

I’m a True Meathead at heart. So, I know that I’ve put on more showable muscle. Broad shoulders make your midsection look smaller.

5. How has Salus changed you in other ways?

I’ve been so much better with nutrition and consistency. Now, my blood work is better than before I started at Salus. 

CrossFit is my stress relief. I get to disappear for an hour or more and lose myself in those minutes. 

6. How do you describe Salus to your friends?

Welcoming, engaging, energetic, a friendly, no pressure environment. 

No Egos.

No Glamour. 

Just hard work, by a fantastic group of friends, coaches and athletes. 

Salus offers you a road map to great fitness and proper nutrition. It’s just up to you to take the first step

Murph WOD at Salus

7. What keeps you motivated to continue? What’s your “why”?

The other athletes and their progressions keep me motivated. I never leave upset because everyday someone else impresses me with their abilities. 

I’m having fun. When I stop having fun, I’ll lose motivation. I’ll never stop having fun.

8. Favorite lift or WOD?


They HURT, they BURN, they make you feel like you can’t go anymore. That’s when you push even harder for those who paid the ultimate sacrifice for our Freedoms. 

9. What advice would you give to a newbie just joining Salus?

Just show up!  You won’t know unless you try. You won’t regret it. 

The hardest part is walking through the door. If you’re lucky enough like I was, Coach Melissa will be there to welcome you in the first six seconds and make you feel like family.

READ: What to Expect During Your First CrossFit Class

10. What is your next goal to accomplish?

Get back on the rings for ring muscle ups. 

Finally clean over 225#.

11. If you could design your own WOD, what would it look like?

It would be a HERO WOD. 

60 Minute Death by Squat Cleans (add 1), Double Unders (add 20), Bench Press (add 2), Bar Muscle Ups (add 1) 

12. Favorite thing to do for fun?

Yankees Baseball, CrossFit, Jiu Jitsu and Concerts. Those are my escapes and what I love to do most.   #ItsBritneyBitch 

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy Dish is chicken and sweet potatoes. Sweet Potatoes are where the gains are made. 

Splurge is Bacon Cheeseburgers for sure. 100% No Doubt!!!!

14. If you could be a superhero/superstar who would you be and why?

I’d be my Grandfather Irving, my fathers father. He was a large man, He Stood Tall and built like a rock! (Most people are tall to me). He was a Fireman in the Navy. He served in WWII. Then he worked the railroad for many years. He was an amazing self taught carpenter and provided for his family like no other. He was a kind but strict man. He had an amazing heart. He was a Superhero and a Superstar. 

15. Favorite motivational quote?

“The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life.”

16. Interesting fact not many people know about you.

Two important facts that not many people know:

I had taken Prescribed Human Growth Hormone for approximately 8 years as a child just to get to average height. Too bad my mother didn’t mix it with the really good stuff. 

Lastly, I’ve had a CrossFit Level -1 Coaching/ Training certificate since 2017.

Holiday Schedule

2022-2023 Holiday Schedule

Saturday, Dec. 24

  • 8am & 9:15 CrossFit
  • Barbell Club hours between 8-10:15am also available
  • No PreTeens

Sunday, Dec. 25

  • Closed

Saturday, Dec. 31*

  • 8-9:30am, 9:45-11:15am *Special 90 minute NYE CrossFit class
  • Barbell Club hours between 8-11:15am also available
  • No PreTeens

See the rest of the schedule here.

Dropping in? Schedule your class and sign your waiver here.

Happy New Year!

We’re excited to continue our twist the annual New Year’s Eve event.

“The Girls” meet the “Heroes”

Join us on December 31st for an unforgettable 90-minute WOD: “The Girls” meet the “Heroes.”

This is our last class of the year with a few special WODs combing a benchmark Girl and a Hero WOD with two partner options and one solo option.: “The Girls Meet the Heroes.”


This year, Elizabeth meets Tommy V, Ingrid meets Nickman and still together, Annie and Morrison.

The challenge is to complete 2 wods!

Order Your Event T-Shirts

Order your “Girls Meet the Heroes” tshirt before December 13th at https://tinyurl.com/SalusNYE.


Guests Welcome!

Bring a CrossFitty friend (note: this is not an appropriate class for someone brand new to CrossFit)! Guests are welcome, choose “drop-in” to reserve and sign your waiver.

Members, reservations will be open on Wodify one week out.

Share on Social

When you sign up be sure to tag a friend and invite them to come, too!

Give us a shout on Instagram or Facebook @Salusnj #GirlsMeetTheHeroes #SalusNYE

What do I bring?

Always a fun event, bring some snacks to keep you going strong, plenty of water, maybe a change of clothes. And BYOB to hang and make a toast after your WOD(s) if you want.

Happy Holidays

From our families to yours, we’d like to take a moment to wish all of you a very Merry Christmas, Happy Holidays and a very Healthy New Rear!

All the best,

~Your coaching staff at Salus:
Gino & Angela, Lisa, Steven, Scott, Camilla, Melissa, Erin, Alicia

Holiday Survival Guide Nutrition Tips

Thanksgiving meals (turkeys made of butter), holiday decorating, epic meals, parties and special traditions… year-end routine disruptors can make skipped workouts, overeating, and weight gain feel inevitable.
Good news: Holiday nutrition doesn’t have to be a disaster.
Look through the tips below to help you eat and move more intentionally during the holiday season. I promise you’ll be feeling strong, confident, and in control no matter how frenzied your days may be.

​​Holiday Survival Tip #1​:​

Eat slowly and to “satisfied” instead of “stuffed”
The most effective (and sanity-preserving) tool for holiday eating may also be the simplest one:
Eat slowly. (And stop at “satisfied”, instead of “stuffed”).

This strategy helps you avoid overeating for two main reasons:

It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.

When you slow down, “sense into”, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more.
Indeed, when eating slowly (and stopping at “satisfied” instead of “stuffed”) you can try all the delicious foods on Grandma’s buffet without guilt or “working it off later.”
Holiday Survival Tip #2:
Sneak in quick, effective workouts over the holiday season
​It’s one of the most common patterns we see among our Nutrition Coaching clients: People who want to get (and/or stay) fit will exercise diligently for months, only to get derailed by the holidays and “fall off the wagon” and get stuck off the wagon.

​Instead of feeling overwhelmed by the thought of an hour-long workout (or even a half hour), do 10 minutes here…10 minutes there, etc. It WILL add up!


Holiday Survival Tip #3:
​Eat well on the go.​
​The end of the year has most of us bouncing around among errands, tasks, and special traditions – much more than usual.

When you’re on the go, it can feel like navigating a nutritional minefield: Hunger signals overpowering, junk food everywhere, little time to sit down and eat your veggies​ or protein​.

Challenging, of course, but not impossible.
With smart strategies you can eat well on the go no matter where life takes you.​
  • ​Planning to be on the go for several hours? Eat something satisfying first so you don’t find yourself hungry and reaching for junk.
  • Pack a mini meal. Consider a soft cooler bag and ice pack for perishables
  • Aim for better, not perfect. ​ This helps you avoid the f*ck it mentality. Sometimes a convenience store is your only option. No big deal. Look for fresh fruits, greek yogurt, hard boiled eggs, jerky, edamame, string cheese, oat based bars, hummus, mixed nuts
  • Remember, hunger is NOT an emergency. It’s OK to feel hungry for a couple of hours if you don’t like your food options.
  • Think ahead and check your head. Decide whether you’ll stick to your healthy habits or take a temporary detour. Either way is fine as long as it’s a conscious choice.


Holiday Survival Tip #

Your hand: The best portion control guide​
​Want to get through the holidays without losing strength? Without gaining extra weight and body fat? That’s all possible.

Sure, it’ll feel difficult with all that calorie-dense food in front of you. But your health can survive another year of ​mom’s mostly-butter mashed potatoes and Aunt Marie’s pumpkin bourbon cheesecake if you just eat slowly and pay attention to portions.

No, no… not calorie counting. That’s often annoying, impractical, and inaccurate, especially at Christmas dinner. So try our “hand measure” system instead.​

Females: 1 palm (~ 20-30g of protein)
Males: 2 palms (~ 40-60g of protein)

Females: 1 cupped hand (~ 20-30g of carbs)
Males: 2 cupped hands (~ 40-60g of carbs)

Females: 1 thumb (~ 7-12g of fats)
Males: 2 thumbs ( ~ 15-25g of fat)

Females: 1 fist

Males: 2 fists​
​​​Holiday Survival Tip #5
​Prep your veggies
​Another effective strategy to avoid gaining weight and body fat during the holidays? Eat lots and lots of veggies. They’re water-dense, calorie-sparse, and full of the nutrients you need to keep your energy and mood up for holiday party #17.

The only problem? ​Veggies tend to get a bad rap – especially compared to ultra-palatable holiday food.

The challenge?
  • Choose a veggie that you’ve avoided in the past (or have been afraid to try). Research actually shows that vegetable distaste is REDUCED with exposure. It can take 3-4 tries to start liking something you originally didn’t at first.

Try spicing things up. Literally. Play around with different spices (pepper, ginger), sour flavors (like lemon), salty (like mustard).

And experiment with different cooking methods. Don’t like steamed asparagus (neither do I), try tossing them in the oven instead!

Want help becoming the healthiest, fittest, strongest version of YOU (even during the holidays)? Set up a free consultation call at www.salusnj.com/nutrition.
This is your chance to change your body, change your mind...and change your life.

“For me working out is more about my mental health than physical…the physical benefits are just a bonus.” ~Sandy Puzio

Each month we bring you a story about one of our awesome athletes at Salus. We feature this person because they have something special. They give their best in every class (and then some), they are hungry to learn and always ready to do the work. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

The first word that comes to mind when describing Sandy is “consistency.” Sandy makes her health, both physical and mental, a priority by consistently attending class. She has no issue modifying movements because she knows moving her body is important, even if slightly different from what’s prescribed. She knows that 8:30 hour is essential to making her a better mom when she continues her day. And that squat depth is so pretty!” ~Coach Erin Winters


Our November 2022 Athlete of the Month is Sandy Puzio.

Sandy Puzio, Athlete of the Month November 2022

1. When and why did you start at Salus?

I started at Salus in the summer of 2021. I had been doing CrossFit for a few years and circumstances forced me to look for a new box. Changing gyms can be really difficult and I always found it would take me a year to be comfortable and enjoy my workouts but this time was much easier thanks to the coaches and the people at Salus. Even in the temporary space I could tell I ended up where I belonged.

2. How has your performance changed since you started at Salus?

I feel much stronger and while I am still cautious, I am less afraid to lift heavier weights and try new things. I still lift a lot less than everyone else but getting stronger. I am also learning how to be more efficient on the cardio equipment, especially the rower. I have a long way to go but looking less like a monkey going no place than before at least.

3. Are there exercises you can do now that you couldn’t do before?

Not necessarily doing anything new but definitely moving better and more consistently. Learning to use my legs to lift more instead of relying just on my arms.

4. How has your body physically changed since you started?

I am definitely stronger and feeling leaner than I ever have.

Sandy, Athlete of the Month

5. How has Salus changed you in other ways?

Salus allows me to get a great workout in an hour and I never leave feeling like I didn’t get enough of a workout that’s for sure. While I still watch what I eat, I don’t feel like I need to watch every calorie to get the results I want the way I did with other workouts.

6. How do you describe Salus to your friends?

Salus is such a great box. Great people, great coaches, great programming. I really like the consistency of the programming- you know what to expect each and every day.

7. What keeps you motivated to continue? What’s your “why”?

For me working out is more about my mental health than physical…the physical benefits are just a bonus.

I always feel better when I am done which is all the motivation I need. There’s something to be gained each and every day. There are days when the WOD is not in my wheelhouse at all and I laugh that I came anyway but I’m never sorry I did. My day is always better when I start it with class.

An added bonus is that my teenage daughters think it’s pretty cool that mom has muscles lol.

8. Favorite lift or WOD?

I really like any WOD with a couplet of cardio and weights like a few rounds of running and push jerks.
I tend to like a chipper a lot too.

If I had to pick a lift it would be the Bench Press.

9. What advice would you give to a newbie just joining Salus?

You don’t have to be a “CrossFitter.” There are so many ways to modify the workout and still get the same benefits. There’s always something to be gained each and every workout.

No one is judging or worrying about what anyone else is doing other than to encourage you to push through.

10. What is your next goal to accomplish?

I would really like to be able to do a legitimate toes to bar one day.

11. If you could design your own WOD, what would it look like?

It would definitely have running and no gymnastics or rope climbs.

12. Favorite thing to do for fun?

I am a beach lover so for me it would be a day spent on the beach reading a great book.

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is any really good salad with a piece of grilled salmon on it.
Favorite splurge meal would be chicken cacciatore with broccoli rabe.

14. If you could be a superhero/superstar who would you be and why?

I never wanted to be a superhero, adventure is not so much for me- I prefer to stay close to the ground and right side up. I would be Jennifer Anniston for all of the obvious and shallow reasons…I even have a daughter named Emma.

15. Favorite motivational quote?

Probably be something simple like “if it doesn’t challenge you it won’t change you” because it is really the truth.

16. Interesting fact not many people know about you.

I am a sports fanatic, especially the New York Yankees. I like watching all sports and teams and really like listening to sports radio. I wish I had considered a career in sports broadcasting.

Thanksgiving Thank You!

Happy Thanksgiving Salus!

Over the last TEN years (gasp), Gino and I have put our entire heart and soul into building Salus.

Thank you for trusting us as we continue to evolve Salus for a decade! We are blessed.

It is because of you.

Every one of you are unique and bring something special into the box which makes the community as amazing as it is.

Our community is bigger than just one person. It is greater than any one coach and any one member. It is about ALL of you. Each of you make it special and make it the great place that it is. Family. We are thankful to be here for you – whether that’s to work off some stress, connect with the community or just feel “normal” for at least an hour of your day.

Thank you for coming to class…

with a positive attitude, ready to work hard and have fun.

Thank you for saying hi and introducing yourselves to new or unfamiliar faces…

making EVERYONE feel welcome.

Thank you for trusting us…

and believing in what we envisioned for Salus to be, especially as we navigate the challenges thrown our way.

And thank you to our family and friends for all of their support from day one.

We can’t wait to see Salus continue to evolve and become even stronger.

From our family to yours, Happy Thanksgiving!


Angela, Gino, Maxson & Joshalynn

Thanksgiving 2022 Modified Hours:

  • Wednesday, November 23:
    • Regular hours
  • Thursday, November 24:
    • Special CrossFit class 8am and 9:30am
    • Barbell Club 8am-10:30am
    • *Teens class moved to Friday at 4:30pm
  • Friday, November 25:
    • No 6am.
    • All other classes are ON
    • Teens & PreTeens added to 4:30pm

Members: reserve on Wodify.

Drop ins welcome