Memorial Day Murph

What is the “Murph” Workout?

For those of you new to the Murph Workout, here’s what you can expect.

The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic causes that we honor them this day.

This specific workout was a favorite of fallen Navy SEAL and Medal of Honor recipient, Michael Murphy, which is why it’s called “Murph.” Michael Murphy was an avid CrossFitter and used to do the workout, now named Murph, in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor.”

Michael was killed in Afghanistan June 28th, 2005.

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

*if possible, wear a 14#/20# weight vest*
**The reps can be partitioned any way you want**
***Team Murph and Scaled options are also available***

Memorial Day Murph Class Times:

  • 8-9 am
  • 9:30-10:30am

Teens & Pre-Teens Memorial Day Murph:

  • Check Wodify for updated schedule

All other classes will be cancelled for the afternoon and evening.

Members: Reservation is required on Wodify and opens 48 hours prior.

Dropping in? Visit


Below are a few different strategies for the workout, and your level of fitness. If you’re not going through the reps unpartitioned (100-200-300 straight through), make sure you break up your reps in a way that is going to allow you to keep moving the entire time. And if you’re going to do Half Murph or with a partner, adjust accordingly.


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats


If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats


Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups

Above everything: Honor the fallen soldier, not yourself.

Nutrition for Murph

What to Eat Before and After a Workout

How Much Water Do I Need?

What is the Best Pre Workout Drink?


Christina Froelich Athlete of the Month

Christina athlete of the month

Each month we bring you an interview with one of the inspiring athletes at Salus. We highlight this individual because they have something very 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.

This month we are excited to highlight Christina Froelich. Christina started with us back at the containers in the complex parking lot during COVID – you remember training outdoors in the sun, rain, snow…dust and pollen?! We knew she was tough from the start to begin in that kind of environment.

Christina is an extremely hard worker, she sets goals and picks things out of her comfort zone to challenge and better herself. She is so positive and supportive of others and a pleasure to coach. She directly shows her appreciation for the help we give her and I have lots of pride for her, we are blessed to have her.” ~Coach Gino

Christina is one of those athletes that is always a pleasure to have in class. Although she has experience she is open to learning and applies the cues given to her. Don’t take her quietness for weakness cause she is fierce!!” ~Coach Scott

Christina does not back down from a challenge. Many may associate her with Barbell Club first. However, she has been working hard on improving gymnastics work and even ran a 1/2 marathon in the last year. While coaching her, you can see she is driven to improve, soaking up any advice you give.” ~Coach Erin


Meet Christina Froelich, Athlete of the Month for May 2023

1. When and why did you start at Salus?

I started in August 2020 during Covid because rugby still wasn’t happening and I needed a safe gym to get back into regular fitness.

Christina F Athlete of the Month

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

I’m the best athlete I’ve ever been since starting at Salus. I’ve been a competitive athlete my entire life, and now I have more overall strength and ability than ever before.

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

I barely knew what a snatch was when I walked into Salus that August, and now I’ve competed in weightlifting 3 times and can throw 120 pounds over my head!

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

Increased muscle mass and loss of inches, especially around my midsection. I like the way I look a lot more now than I used to.

5. How has Salus changed you in other ways?

I’m much more conscious of my eating because I want to feel fueled during and after a workout.

It has helped me remember that food is fuel, and I’m proud of what my body can do because of the effort I put in, which has been a huge lift of a mental block.

6. How do you describe Salus to your friends?

One of my favorite places; somewhere to go to learn and find motivation, a place where people care about you and will support you.

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

Very plainly, Salus saved my life.

Without the gym and a community to welcome me the last 2.5 years, I would be in a much different place. I keep going because without CrossFit and Weightlifting, I would feel lost.

Hitting a new PR and pushing others around me to test their limits bring me a lot of joy, I wouldn’t miss out on that feeling for anything.

8. Favorite lift or WOD?

I’ll always love a good back squat. Next goal PR: 275lbs!

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

Take it slow!

There’s no reason to feel like I need to be capable of every skill your first week.

It takes time, but it’s part of the experience.

10. What is your next goal to accomplish?

My 2023 goal is to compete in one fitness competition per quarter.

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

Jump rope crossovers, overhead squats, handstand walks… no running 🙂

12. Favorite thing to do for fun?


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

  • Healthy dish: Salmon + grilled eggplant
  • “Splurge” meal: Challah bread French Toast with syrup (think meemom’s)

14. If you could be an animal what would you be and why?

I’d be a cheetah — fast, determined, and smart!

15. Favorite motivational quote?

“Starting over doesn’t mean starting from scratch.”

16. Interesting fact not many people know about you.

I’ve seen soccer games in three countries (USA, France, Spain).


Congratulations to Christina Froelich, our May Athlete of the Month!

“Our ‘why’ is being good stewards of our minds and bodies.” Meet the Young Family: April Athletes of the Month

This month Salus would like to congratulate the Young Family on being named as our Athletes of the Month. When it comes to dedication, David and his kiddos: Rowland, Hero and Signy, have all the heart, drive and determination! Each one brings a bright light when they walk into our gym with a can-do attitude and a wonderful sense of positivity.


They show up, put in the work and push to improve every day! Hear what the rest of our coaches have to say:


Rowland, Hero and Signy work so hard, take direction well, are so respectful and always help clean up after a WOD. My favorite is after a really hard WOD that Signy left her soul on the ski erg and we were all cheering for her because she was last, after she recovered Rowland says ‘ya know Sig kids don’t do this kind of stuff until they’re like 13!’ My heart!! Dave has improved so much in all aspects of his training. His squat depth is sooo much deeper, his bar work is more crisp and guess what he does after most classes? He mobilizes.” ~Coach Scott


David is one of those athletes who just gets it. Extremely motivated, consistently works hard, and always is the first to be a welcome friend to new members.” ~Coach Anthony


I love having Hero and Signy in class they are two of the hardest working kids!! They Always show up with smiles and excitement and ready to work. Signy has improved significantly since she began. When she started with us she would get so frustrated jumping rope and now she can consecutively hit 20+ singles unbroken! She has no problem keeping up with the older kids in class!! Hero is always looking to perfect her form. She moves with purpose and is focused on doing movements correctly. Often times she likes to add another round just because! The Young’s are awesome and I’m excited to watch them continue to progress.” ~Coach Melissa


They were all so inspirational during the Open too. Hardworking kids with zero ego. I was very impressed by their commitment. That includes Rowland, who never misses a chance to work on his Olympic lifts. His composure is impressive. And that absolutely comes from the top. David is equally hardworking and ego free. He’s always ready to learn more to better technique and give 100%.” ~Coach Erin


Rowland is a competitive young man, he appreciates a challenge and would prefer not to take any short cuts but understands enough not to over do it. He is very coachable and will ask questions and immediately applies cues from the Coach. “I appreciate you Rowland” 👊🏼 David, well this is the source of Rowland’s athletic prowess and character! David loves a challenge, loves to break down a wod and loves to tackle in group that challenges him. This is the kind of attitude that makes CrossFit fun to program and exciting to watch. Thank you David for the opportunity to coach you and your family, it’s such a pleasure. 🙏 Hero will regularly come to me to talk about the workouts and shows how much she enjoys doing movements really well. She expresses her cool ideas for workouts to me and just gets involved in positively supporting her siblings Signy and Rowland. “Hero, I am proud of your hard work ethic and appreciate your integrity” ~Coach Gino


Congratulations to these four on embracing CrossFit and committing to prioritize a healthy lifestyle.

Meet The Young Family, Athletes of the Month April 2023

1. When and why did you start at Salus?

  • David- I started Memorial Day 2021, ran the Murph and carried the flag
  • Rowland- I started 2 years ago. I’m in the CrossFit Teens class also and began weightlifting late 2022.
  • Hero- I also started 2 years ago and I’m in the CrossFit Pre-Teens class.
  • Signy- I’m a late bloomer, since I started CrossFit for kids 1 year ago.

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

David – My mobility has improved greatly as well as my engine; I’m able to go longer while not sacrificing quality.

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

David – I can do three bar muscle ups in a row – for me, that’s a huge win!

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

David – I’m embracing the 40s while being in better shape physically than in my 30s.


5. How has Salus changed you in other ways?

  • David – My resting heart rate is excellent, about 55 bpm. Stress is a part of leaning into the difficulties of life, work, family, and basically everything we have been given to be faithful in. Salus’ programming helps me mentally detox my mind after a difficult day, which is basically a mind reset almost, and proves extremely helpful.
  • On Tuesdays and Thursdays, the kids do their WOD at 4:30pm, and I come in later for mine at 5:30pm. I greet the girls who are leaving as I am entering, and give them hugs and kiss their foreheads as Michelle rolls up to pick them up and take them home. While doing my WOD, Rowland participates in the weightlifting program. It’s a lot of fun to be working within my WOD and look over and see him lifting during his routine. It knits our family together in a different and meaningful way.

crossfit for kids middletown njyouth weightlifting middletown nj

6. How do you describe Salus to your friends?

David – I speak about Salus like I would a special gift. It’s something I take pride in, both the work put into it and also the results that come out of it.

It also means I can take that fifth or sixth slice of pizza with no worries at all!


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

David – Our “why” is being good stewards of our minds and bodies. Our lives are a gift from God, and we are supposed to provide a return on that investment made into each one of us individually that honors Him.

Salus’ vigorous programming and innovative application of its methods helps provide for such a return.

crossfit for kids middletown nj

8. Favorite lift or WOD?

  • Rowland- I really like Weightlifting (Clean and Jerk and Snatch) because when you know what you’re doing, you can lift some serious weight. I also like Weightlifting because there are all sorts of competitions, and all my friends at Salus are doing it.
  • David – Heavy Squat Clean.

David Young Athlete of the month CrossFit Jump Rope Middletown NJ

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

  • David – Like all things in life that are meaningful, you have to persist. Join, dive in, and persist. Meet people and learn about them. By doing so, you’ll be able to incorporate some tips and tricks into your own workout that will help you both mentally and physically.
  • Hero- Focus on good form while your memory is fresh; quality is more important than quantity.

crossfit for kids middletown nj

10. What is your next goal to accomplish?

  • Signy – Do a kickup handstand
  • David – Do a ring muscle up
  • Hero- Double unders
  • Rowland- Clean and Jerk more than my body weight.

crossfit for kids middletown nj family friendly

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

  • Signy – Row, Jump rope, and kettle bell swings!
  • Hero- An AMRAP of dubs, burpee box jumps, and the bike
  • Rowland – 1,000 meter run, 50 Clean and Jerks, 1,000 meter run (kinda like a murph.)

12. Favorite thing to do for fun?

  • Signy – arts and crafts (drawing on paper, cutting out shapes, taping fun things together.
  • Hero- playing with my friends/family and reading
  • Rowland – Designing things for my 3d printer, solving rubik’s cubes, racing marbles, and coding (mainly Python and (soon to be) Unity).

crossfit for teens middletown nj

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

David -As a family, our favorite meal is Ganga sushi in Matawan – that is, when we can afford it!

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

  • Signy – the Queen Bee of all bees
  • Hero- the leader of a wolf pack (like Buck in Call of the Wild)
  • Rowland – Hiro from Big Hero Six because he programs and 3D prints awesome stuff
  • David – a forever husband to one wife and father of five kids

15. Favorite motivational quote?

  • David – “There was a man, some thought him mad; the more he gave the more he had.” John Bunyan
  • Rowland – “Every grandmaster was once a beginner” – applies to chess primarily but also to every other area of life

crossfit for kids middletown nj

16. Interesting fact not many people know about you.

  • Signy – I am named after a Viking warrior princess.
  • Hero- I am an outside girl and find nature fascinating, particularly animals.
  • Rowland – My best solve on a 3×3 Rubik’s cube is 6.41 seconds
  • David – I’m adopted

Nutrition Challenge Rules

Welcome to the Salus Nutrition 60STRONG Challenge!

This is a 60-day challenge designed to focus on building healthy habits you can sustain for LIFE.

When is the Challenge

Start date: Monday, April 17

End date: Thursday, June 15 (just in time for the first day of summer)

How to Join

  1. Register with your gym: Salus or Andare and tell a friend!
  2. Download the App: Wodify Rise (Google Play StoreApple Apps)
  3. Read the rules (below) and print out the food list to get prepared for week 1.


  • 2 POINTS
  • Points apply to previous night’s sleep
  • Everyone’s sleep needs are different. State the time that leaves you feeling rested. Commit to getting that amount of sleep every night.
  • AND turn off all electronics 15 minutes before bedtime.
  • Refer to specific sleep recommendations for your age range. And find more sleeping tips and bedtime routine tips on our blog.


  • 2 POINTS
  • Follow a nutrition plan designed towards your goals. (ie: macros, paleo, etc)
  • This will be entered in the “food journal” section where you can snap a picture of your plate or write what you ate in the comments.
  • No alcohol, and no cheat meals!
  • Not sure which diet to follow? Eat only whole (unprocessed), nutrient-dense foods from the food list and follow portion guidelines.
  • Note: for youth, we want the focus to be on adding in nutrient-dense foods and using this as an opportunity to teach them about healthy replacements. For example, encourage them to try a new vegetable at dinner (level 1) or to replace their morning cereal with eggs and fruit.



  • 2 POINTS
  • Train every day for at least 45 minutes.
  • Active recovery counts (ex: yoga, walking)
  • Can be broken up throughout the day.
  • Dedicate time in your schedule each week to make exercise and manage stress a priority. Remember, a little bit of activity goes a long way. Whether it’s a walk outside or a superset of pushups and sit ups, any exercise is better than no exercise. That’s why getting up and moving around is a big component of our challenge. 


  • 2 POINTS
  • Drink 100 ounces of water every day. We know it seems like a lot, but keep in mind, athletes (YOU) can lose 1-2 percent of your body weight very quickly when you’re exercising intensely – and even more-so in a hot, humid environment.
  • Use this equation for a more exact measurement – helpful for smaller framed individuals.
  • ➡Estimate your precise fluid needs by using this calculation:
    Body weight in pounds divided by 2.2= Body weight in kg
    Body weight in kg x 30-40 mL of water
    If you prefer to work in ounces, take that number in mL and divide it by 29.5

RECOVERY (for mind and/or body)

  • 1 POINT
  • Recover the mind (ex: destress activity, meditate, pray) at least 10 minutes a day.
  • Implement stress-relieving techniques to take better care of your mind, body and spirit. This can be meditation, yoga, taking a bath, walking, organizing a messy area, talking to a friend, drawing, getting a massage, taking a nap, etc. Everyone is affected by stress differently, so try a variety of strategies to discover which ones are the most effective for you. 
  • And/or recover the body (ex: stretch, foam roll) at least 10 minutes a day.
  • Mobility, stretching, myofascial release, etc., can alleviate ‘everyday’ aches and pains as well as improve our body awareness & performance. 
  • Or a mix of both.


  • 1 POINT
  • Get active outside for at least 15 minutes every day.
  • Research shows that getting exposure to sunlight in the morning can help you sleep at night because it helps reset your body’s inner “sleep clock.”


  • 1 POINT
  • Read or listen to 10 minutes of nonfiction book – choose something that will motivate you to pursue your own goals.


  • 1 POINT per week
  • Additionally, take a progress picture & measure weight every week (not every day).


  • During the challenge, you’ll have the opportunity to earn BONUS points.
  • These are in-challenge rewards for healthy behaviors.


Choose your Home Gym

REGISTER on your desktop.

  • Click the REGISTER button in the top right corner on your desktop and follow the prompts. All fields must be complete to move on to the next page.
  • Define your Sleep time, Nutrition strategy and your “why”

Download WODIFY RISE on your mobile device.

  • You’ll record your points on the WODIFY RISE app, staying accountable with like-minded friends.
  • Climb the leaderboard as you build your streak and make daily progress.

Take it to another level with 3 months of Salus Nutrition Coaching.

  • Not sure what diet to follow? Need a more individualized approach? Save $67.50 when you sign up for the challenge and 3 months of Salus Nutrition Coaching at the same time.

Tell a friend.

  • Increase accountability by inviting friends and family to join you. They DO NOT have to be an Andare members to join.
  • “You’re the average of the five people spend the most time with”

Decide- Make a decision that your health is worth it and attack your goals head on!

Commit- Tell your friends and sign up for the challenge together for the ultimate level of accountability.

Attack- Join as an induvial or partner up with a friend. But, remember – everyone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!




Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at 

What is the Right Nutrition Strategy for Injury?

nutrition strategy for injury

The right nutrition strategy for injury can help speed along the recovery process.

This is important — but often ignored. Here are some key nutrition considerations to keep in mind if you get injured (which we hope you don’t!):


  • Energy needs will change. Typically, during acute injury repair, energy needs increase from baseline intake (BMR may increase by 15-20%).
  • Though, keep in mind that this may not be as much as what the athlete used to eat relative to training and competition.


  • Injured athletes need more. They should aim for 1.6-2.3g/kg, up from the usual 0.8 g/kg.
  • When increasing protein intake, the amino acid content should also be considered. In particular, the amount of leucine (“the anabolic trigger”), one of the keystones of protein synthesis, is important. Leucine is found in salmon, chickpeas, brown rice, eggs, nuts, beef.


  • A diet high in trans-fats, omega-6 rich vegetable oils, and saturated fat is pro-inflammatory (in other words, oils such as corn, sunflower, safflower, cottonseed, and soybean will worsen the inflammation).
  • On the other hand, a diet high in monounsaturated fats and omega-3 fats is anti-inflammatory (opt for fats found in foods such as olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds).


  • Complex carbohydrates are important during recovery and should include adequate micronutrient intake from vegetables, fruits as well as minimally processed high-fiber sources like oats, quinoa, brown rice.
  • Simple carbohydrates from processed and refined sugars should be limited as they can increase inflammatory response.

Meal Timing

  • Studies show the value of nutrient timing in stimulating protein synthesis, reducing muscle damage, enhancing recovery, and improving body composition.
  • The timing of macronutrient ingestion throughout the day is particularly important, with special attention to nutrition before and after therapy sessions.

The Mind

  • Physical injury and mental health are closely linked. Several studies have shown that injured athletes with higher levels of stress, anxiety, and fear of reinjury are less likely to fully recover.
  • On the flip side, having a high athletic identity (I believe you are considered an athlete if you train on purpose) can motivate an athlete to commit fully to their rehabilitation and have been associated with improved outcomes.

Dealing with setbacks, like an injury can be difficult to overcome. But setbacks are a normal part of the process. It’s how we respond that makes all the difference in how we grow from there.

Do you have a nutrition strategy for injury if that time comes? Get the guidance you need to optimize your recovery process. Contact to get the conversation started.

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

menopause nutrition

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

~20 lbs down in 6 months…let me tell you about my client!


She came to me feeling frustrated and hopeless.

“I don’t recognize the person in the mirror.”


Tired of trying methods that didn’t work in the long run – (Keto worked initially, but when she reintroduced foods, the weight returned) She often found herself snacking when she wasn’t really hungry because she wasn’t getting in the right balance of macronutrients.


She was worried about how to eat to support her stage in menopause but she felt stuck wondering what to do.

Sound familiar?

You’re not alone.


In the menopausal transition, lowering estrogen levels have been associated with loss of lean body mass (LBM) and increase in fat mass. Research shows that menopause is associated with increased prevalence of obesity, metabolic syndrome, cardiovascular disease, and osteoporosis.

Yes, It is Possible to Improve Body Composition Through Nutrition During Menopause

In just 6 months, my client didn’t just lose close to 20 pounds (over 8% body fat lost!) but she has drastically improved the quality of her life and her relationship with food, exercise, and her body.


That’s right – during menopause, she lost fat and maintained her muscle by making nutrition changes.

Best of all, she made this progress even through the holidays and she’s still crushing it. I couldn’t be happier for her!


Now, listen. She does the work and she does it consistently. She is open and honest when she’s struggling and we work through it with her. This is what she had to say:

“CrossFit Salus was the best way for me to get started and stay motivated. I make time for myself with walking, getting enough sleep, lifting moderately, eating with intention, eating healthy carbs and focusing on my why. I want this to be long term weight loss and to stay healthy and focused.
Angela helps keep me on track with weekly check ins, keeping me accountable and reassures me that I’m on the right track… even when I’m unsure.”

All it takes is the decision to change and show up for yourself for once. It’s time to ditch the dieting mindset and embrace a mindset and lifestyle change.


For good.

Menopause Nutrition Considerations

Luckily, the foods you eat have the opportunity to make a significant difference on your body composition and symptoms. Here are a few general recommendations:

Clean it up.

Take time to read labels, avoiding saturated fats, trans fats and sugars. Or better yet, eat more foods that don’t have a label.

Add bulk.

Include high-fiber foods to help you feel fuller longer and vegetables to boost micronutrient consumption.  Aim to have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.


Ageing increases dietary protein requirements because skeletal muscles reduce their capacity of activating protein synthesis in response to anabolic stimuli, possibly due to insulin resistance. In fact, some studies show that higher protein intake is associated with higher lean body mass in postmenopausal women.


The suggested amount? 1.2 g/kg body weight – that’s up from the recommended (minimum) of 0.8g/kg.

Sound like what you need? I can help.

Send me a message at and I’d be happy to chat with you about where you are currently, where you’ve been, where you want to go, and how I can help you put the pieces together.


Can I lose body fat and maintain muscle at the same time?

A common question I get asked is,

Can I lose body fat and maintain (or gain) muscle at the same time?

My answer is always,

Yes, but it’s not easy and will require consistency on a lot more than just your macros. Sleep, stress management, exercise & hydration matter just as much (if not more) than how much you eat, what you eat and when you eat.”

The basics aren’t always easy, obvious, or sexy

For instance, guess how many Americans meet the following five criteria?

  • Don’t smoke.
  • Get regular physical activity.
  • Drink no alcohol or only moderate amounts.
  • Maintain a healthy body weight.
  • Get enough sleep.

Only about 6% of Americans are doing this simple five-part combination of basic healthy lifestyle tasks* — never mind all the other stuff like eating enough protein, having a healthy mindset, building supportive relationships, and so forth.

Foundational Means Essential

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

At Salus Nutrition, we help our clients change by helping them succeed.

Success Breeds Success

Hear what our clients have to say.

Meet Amanda

Since being down more than 6% body fat and gaining more than 7lbs of muscle…..gymnastic movements feel better, more PR’s have been coming in left & right for me lately, and the confidence I have with myself both inside the gym and outside of the gym is next level. I’m SO happy I decided to invest in myself and finally commit to my health– it’s been 100% worth it!” ~Amanda O’Grady

Meet Chris

Chris Petrosino from Andare Fitness Company didn’t just lose 30 pounds in 24 weeks… he lost 30 pounds without sacrificing any precious muscle – that’s NOT easy to do. Dropped 8.5% body fat and lost over 4 inches around his navel. Here’s what he had to say:

Angela is an amazing coach and motivator. She keeps you accountable and the weekly check ins are a huge reason I was able to stay on track. No matter what my week’s plans or obstacles incorporated she could tell me exactly how to tweak what I was eating or even when I should eat.

By far the most success I’ve had with a nutritional coach!!

I will recommend her to anyone interested in wanting a nutritional coach. Since dropping over 30 pounds (my journey is still ongoing) my movement and flexibility have improved so much. I cannot thank Angela enough!!!“~Chris

Meet John

John started Nutrition Coaching in October 2022 with the goal to gain control of his nutrition and form good habits with consistency. Since then he has lost over 5% body fat and even increased lean body mass. And we’re just getting started!

Coaching with Angela has changed so many aspects of my life. I only ever imagined looking, feeling, and doing the things I do now. I learned what works for my body and increased my strength and capabilities dramatically through her guidance in just a short time and it’s only the beginning.

She takes things one step at a time to ensure true progress, even if you struggle, consistency is key and you’ll make massive changes. My physical health is carried out into my mental health and positivity in my everyday life. So happy with my progress.” ~Josh V

Meet Angelica

Her story is unique to her but can be a common story for someone just starting out with resistance training and fitting in adequate protein intake.

In our first 12 weeks together, Angelica’s weight on the scale increased 5 pounds. Sure, that can seem very frustrating.

But she was patient and trusted the process, sticking to it.

Though the scale initially went up, the body composition measurements provided a more clear picture as to what is really going on. At week 12, her body comp showed that she LOST 4% body fat (losing over 5 pounds of fat) and gained over 11 pounds of muscle! I asked Angelica what she changed over the 12 weeks:

In 3 months, I focused on bettering my diet by adding more protein, getting in some form of exercise 6 times a week, and sleeping a normal amount of hours per night. Though this was tough, it really paid off! I’ve gained such a significant amount of muscle that it’s made me more confident in my sport (Roller Derby) and my everyday abilities. I feel super strong and able to take on the world.

Meet Adrianna

Adrianna decided to start Nutrition coaching perhaps at one of the hardest times of the year…right before the holidays. Her goals? Give herself the best chance possible for her upcoming competition, increase energy and strength.

Over 12 weeks (and through Thanksgiving, Christmas and New Year), she didn’t just smash some PRs on the platform, but she also lost over 4% body fat (losing 7 pounds of fat and gaining close to 6 pounds of muscle).

I am in awe of how much my body changed during the time I spent with Angela. Though my weight did not change that much, my body was changing – I even fit into one pair of jeans that I had stopped wearing previously. I also saw gains on the platform. Squat and snatch PRs went up almost weekly, and I felt that my body was able to withstand and recover for the next session with ease. My sleep also improved significantly. I now fall asleep shortly after getting in bed, and I wake up well rested and refreshed.

I learned a lot during this time – and surprised to see how little protein I was eating before. Tracking my meals was eye-opening and meeting my daily protein goals became my top priority. This in turn led to less snacking and less mindless grazing between meals, which also means that my sugar levels are consistent throughout the day. I no longer suffer the 3 PM slump. I honed in my meal prep strategies to guarantee good choices for work lunches and emergency snacks. I don’t think I’ll ever go back to not planning weekly meals. How I made it this far in life winging it is a mystery.

I also did this during Thanksgiving and the winter holidays. I indulged in my favorite foods responsibly, and had a plan for what to eat and how much going into the celebrations. I don’t feel like I missed anything or that I was denying myself. I learned to focus on managing the nutrition my body needs to perform on the platform and that’s the most important lesson.

*Liu Y, Croft JB, Wheaton AG, Kanny D, Cunningham TJ, Lu H, et al. Clustering of five health-related behaviors for chronic disease prevention among adults, United States, 2013. Prev Chronic Dis. 2016 May 26;13:E70.

“It’s my favorite time of day to focus on me.” ~Annette Navarro

annette athlete of the month

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.


Like a Ninja assassin, Annette quietly moves through the warm up and the strength work dialed in and focused. When the WOd hits, she pulls out the advanced moves for the kill! After class she helps everyone with clean up and equipment with a great attitude. The silent killa I love to have in class!” ~Coach Gino


I’ve been working with Annette with her nutrition and lifestyle goals for about six months. During this time, she didn’t just lose 4.5% body fat, but she also made efforts to improve her sleep habits, dial in her meal timing and displayed a strong determination to fit in her workouts and meals navigating around a tough holiday work schedule.” ~Coach Angela


Annette will also always take the time to motivate you during the WOD with her quiet serious look however you better not say no with that being said knowing her on a personal level she is super sweet and has the best organized gym bag I’ve ever seen!” ~Coach Scott


I may or may not have been the one who gave Annette this nickname, legend unknown. However, I met Annette many months ago, when she casually told me “I’ve not Crossfitted in awhile, but I am back at it now.” I initially was cautious when she responded calmly “yes” when asked if she was planning to the Rx the WOD for the day. She did NOT fault on form, nor did her pace let up and she crushed it. Friday by Friday, she shows up, initially layered up in sweatshirt and pants, all accessories (as Scott also noted) set and ready to go… and from peaceful with a friendly smile, on “Go”, she shows her dedication and intensity, never letting up right to the last second, EVERY time. On occasion, at end of the WOD… I will look over to see how she feels about her accomplishment, and I’ll get that silent killa – grin. Inspirational athlete.” ~Coach Marc


Meet Annette Navarro, Athlete of the Month February 2023

1. When and why did you start at Salus?

I started Salus in August 2022 but did a drop-in in February of 22’ when I moved down to Monmouth County from Northern NJ.

I chose Salus because the community was very welcoming.

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

Yes, I took a break from CrossFit for a month to try a different fitness approach and although it was good it wasn’t the same results I get with CrossFit.

My overall strength and endurance have improved!

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

Strict HSPUs to a riser. I’m down to one ab mat and feel it in my bones, that full range is right around the corner.

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

Well I’ve lost some weight, gained some muscle…

…and I’m back in my old jeans.

5. How has Salus changed you in other ways?

I’ve been working with Angela to get my nutrition back on track which is inclusive of sleep and stress management and have made progress with all.

It’s helped me keep focus on the things I can control.

6. How do you describe Salus to your friends?

Salus has great programming and one of the best CrossFit communities I’ve encountered through my years of CrossFitting.

7. What keeps you motivated to continue?

It’s my favorite time of day to focus on me.

It makes me feel like a kid again exploring a jungle gym.


8. Favorite lift or WOD?

Deadlift. It’s a basic movement we do everyday, like squatting. It’s empowering to be able to lift heavy weight off the ground.
I don’t know if I have a favorite WOD but I do enjoy Murph.

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

I would tell a newbie not to be intimidated and to make every effort to try to make it part of their daily routine.

I would tell them to focus on form first, the rest will come in due time.

10. What is your next goal to accomplish?

I would like to become GYMNASTY 🙂.

The beauty of CrossFit is that there’s always something to work on.

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

It would include deadlifts, double unders, pull-ups

12. Favorite thing to do for fun?

I don’t know if I have one favorite thing but I would say exploring different areas by foot (walking, hiking or running).

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

Is there such a thing as a favorite health dish? My splurge is gluten free pizza or chicken tostadas.

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

I would choose to be an everyday superhero, someone who makes a difference on a daily basis like the folks I work with in the healthcare industry.

If I had to choose an animal I would say a family lion, they are always on the hunt and protecting their family no matter what.

15. Favorite motivational quote?

“Make the most of yourself for that is all there is of you.”
Ralph Waldo Emerson

“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.