“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 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?

HERO WODS! 

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.

“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.

“I get more excited cheering others on and seeing them crush their goals then I do my own.” ~Dan Unkel

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.

Our October 2022 Athlete of the Month is Dan Unkel.

“After the American flag outfit, how could we ever forget! Dan has always been a good listener, always has felt coachable, he always did his best and looking at the long term Dan has improved his lower body strength a ton of his skills with the barbell. Gymnastics movements have improved a great deal, too.” ~Coach Gino

“Dan is just a nice, humble hard worker and always gives words of encouragement.” ~Coach Scott

“I know Dan first as his former competition partner and as his coach second. Working side by side with him, you get a first hand experience as to how his calm, focused demeanor helps him crush workouts (and keep his partner calm, too). Dan sees the work in front of him, puts his head down, and gets it done regardless of how lofty the challenge. During class, he always makes an effort to support others around him while staying committed to improving his own performance.” ~Coach Erin

“Dan always shows up ready to work and with a smile!!! And he is One of Salus’ humble first responders!!! 🙌 did you know he delivered a baby at a gas station a few weeks ago when he was on duty!?! 😯” ~Coach Melissa

Dan Unkel Athlete of the Month October 2022


1. When and why did you start at Salus?

I joined Salus in January of 2018. I joined because I needed a change in my boring exercise routine, I would either lift weights or run, but never both at the same time or for any period of time.

CrossFit is the perfect combination of cardio and lifting for me…and because Erin Winters handed me a glass of Salus Kool Aid and told me to drink it.

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

I will be the first one to admit that I am nowhere near where I want to be as far as my fitness level goes, but Salus has helped me to get closer to it and realize what my weaknesses are. (ahem….cardio)

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

Bar Muscle Ups. It feels so good when you fire yourself over that bar knowing I can do something that not many people in this world are capable of.

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

I’m always sore…in the best way possible.

5. How has Salus changed you in other ways?

I’ve done two nutrition challenges and have learned a lot doing them. I have seen a noticeable difference each time. I understand what I need to put into my body and although my children, work, work schedule (steady midnights as a police officer) doesn’t help with nutrition, sleep and stress, the tools that Salus has provided me with has put me in a much better place then if I had never walked in those doors.

6. How do you describe Salus to your friends?

I have told anyone that will listen that Salus will be the best decision you could make as far as trying to reach your fitness goals.

The people, the atmosphere, the comradery…there is no gym that can duplicate the motivation you get walking into this building with these people.

I get more excited cheering others on and seeing them crush their goals then I do my own.

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

My family and my job.

We are a very active family (Cameron-Gymnastics, Cali-Basketball, Mason-Football) and I want them to know that I wouldn’t ask them to do anything that I wouldn’t be willing to do. I work out and they know that, they ask me to workout with them and I’m glad they do. I want to be able to run, jump, and throw with them whenever they want. Also, it helps to stay in shape so I look good in uniform or a full American flag workout outfit.

Dan athlete of the month

8. Favorite lift or WOD?

The easy answer is Bench Press. I try and never miss bench day, but if I had to pick a favorite WOD, I would go with all the lifting, DT !

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

Be patient and don’t look around. Don’t worry about what everyone else is lifting or capable of right now. You’ll get there.

You’ll amaze yourself if you just give yourself the time.

10. What is your next goal to accomplish?

Get my nutrition back on track. When is the next challenge? I need to set time aside to meal prep and put the effort into getting back to where I want to be.

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

How about a birthday WOD 5/7/80, I’ll be 43.

5 rounds of 7 bench press (Gino can pick the weights), 43 box jumps and 80 dubs.

12. Favorite thing to do for fun?

Vacation anywhere near the beach with the girliest drink I can find. Don’t judge me!!!

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

Healthy-Egg white’s with turkey and salsa on a spinach wrap.

Splurge Meal-Taco’s or Buffalo Wings

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

Based on my job, I’d have to say either Superman or Spiderman. To try and help people in any way I can before they are hurt or become a victim is why I go to work each and every day. After 18 years on the job, nothing has changed for me. It gets disheartening to hear negative views about police officers but I’m also comforted by the effort that my men, women and I put forth despite the negative narrative.

15. Favorite motivational/Inspirational quote?

“The only thing necessary for evil to triumph in the world is that good men do nothing.” -Edmund Burke or maybe JFK

16. Interesting fact not many people know about you.

I was a State Champion football player and Track athlete in high school and went on to play both in college. To me, CrossFit is me not letting my inner athlete go and why I refuse to scale most WOD’s even though it is probably the smart thing to do for me at 42 years old.

 

“I want to be able to stay strong and active for as long as I can.” ~Charley Sweet

Charley Sweet Athlete of the Month

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.

Our September 2022 Athlete of the Month is Charley Sweet.

“Charley is a smart CrossFitter, he knows when to push himself and knows when to scale things. He focuses on the right details and sees the value in the long term benefits of his time in the box.” ~Coach Gino

“Charley is a great member who always find time to fit a workout inside his busy routine. When he comes to class he always work hard and gets the job done💪” ~Coach Camilla

“Charlie doesn’t let “can’t” get in his way. His persistent attitude shines through during class while tackling technique, specifically in his lifts. He always seeks to challenge himself while being receptive to coaching cues.” ~Coach Erin

We’re so happy to have Charley as this month’s Athlete of the Month and an awesome part of this community. Enjoy his interview below.

Charley Sweet Athlete of the Month September 2022


1. When and why did you start at Salus?

I started Salus in January of 2021 when we were still working out outdoors. There was something primal about being out there in the cold, putting in the work. I joined because my old gym was too far to drive every day, and I just needed a change from where I was.

charley sweet athlete of the month

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

I’ve been doing CrossFit for about ten years. For the first 3 or 4, I was super competitive with myself and made great strides and improvements. After that I started to sort of level off into the athlete I am today.

Since I began Salus, I have become much more aware of being consistent. Being as good of an athlete as I can, be but still able to perform in life on its terms.

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

No, not really. I may be better at dubs than I was, but not by much on the reg.

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

More gray hair; I’m turning 50 in a few weeks…

via GIPHY

5. How has Salus changed you in other ways?

Since I started Salus, I have also started a career change. I started the process of going back to school to get an RN license about the same time I began Salus.

Going to the gym in the morning to start my day on a positive note has a whole new meaning to me. Not only do I see fitness and health through a new, maybe more educated light, but I am really learning about the long term effects of staying consistent with my fitness. Pushing too hard and getting injured or just too sore to move is not helpful.

But pushing every time to do the very best I can on that day keeps my competitive juices flowing and, hopefully, keeps me in the best shape of my life for the rest of my life.

6. How do you describe Salus to your friends?

It depends on the friend I’m talking to.

A fitness friend: I tell them that it’s the place with real CrossFit, amazing coaching and a super supportive community.

If I’m talking to a not-so -fitness friend, I call it my “happy place.”

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

My why is easy: I want to be able to stay strong and active for as long as I can. Salus is the fountain of youth.

8. Favorite lift or WOD?

My favorite WOD is the one that leaves me with more energy than when I started. Sometimes a short hard one and sometimes a long chipper. Usually I can make any WOD work for me by scaling it to suit my needs for the day.

Charley Sweet Athlete of the Month

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

Don’t be in a hurry, play the long game and make the commitment to your health and fitness.

You will get better and stronger and faster.

You’ll see your body transform in a healthy amount of time.

You will be able to do more for longer if you stick with it…it’s not a quick fix.

Listen closely to your coaches, they all want you to succeed!

10. What is your next goal to accomplish?

I just want to get to the gym tomorrow. Everyday I come is an accomplishment.

11. Favorite thing to do for fun?

I love to be outside. On a bike or a walk with a backpack.

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

I love food and I love to cook good food so don’t really think about food as healthy or not healthy. I’m hungry, I eat, and if I’m not I don’t. My only real rule is that I don’t eat a couple hours before going to bed. It’s a guarantee for a bad night’s sleep and I’d rather be hungry.

13. Interesting fact not many people know about you.

I’ve lived in 13 different cities/towns.

via GIPHY


Through this monthly recognition, we are showcasing those dedicated members for their hard work and accomplishments and show the community that anyone can be a CrossFitter.

All you have to do is make the choice to give it a try, set goals, work hard and challenge yourself. You may be surprised at what you will accomplish! It’s not that this person is able to RX every workout or lift the most weight. What makes an Athlete of the Month is that every time they come to the box, they try their hardest, give the workout their all, and then some.

They go above and beyond by spending extra time to work on specific skills, are welcoming of others and encourage other athletes to do their best, too. They really embody what CrossFit is all about and work to make CrossFit Salus the community and family that it is.

Each month we will choose a different Athlete and post some fun facts about them to help you get to know them better. Have a nomination? Let us know who by sending an email to angela@salusnj.com.

via GIPHY

William Barnhisel on “Dad Strength”

william athlete of the month

Each month we bring you a story about one of our amazing Salus athletes. This person has something special. They give their best in every class (and then some), they are hungry to learn and always ready to do the work without complaining. 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.

Our August 2022 Athlete of the Month is William Barnhisel. William came to CrossFit Salus in 2019 looking for a place to drop in during the holidays. Now living in the Middletown, NJ area, Bill and his wife, Lauren are regular members. You’ll find Bill crushing the early evening WODs bringing his positive energy and baby Bill Jr. with him!

“Bill is so much fun to coach—he gives 100%, has never seen a barbell he can’t wait to move, and crushes those gymnastics movements. He is a real pleasure to have in class.” ~Coach Lisa

“Bill is a pleasure to have in class . He quietly crushes every WOD and has a real sweet family.” ~Coach Scott

“Bill is one of our most well rounded male athletes, he has a great mind set, great energy and loves a challenge.” ~Coach Gino

We’re so happy to have William as our August Athlete of the Month and as an awesome part of this community. Congratulations Bill!

William Barnhisel Athlete of the Month August 2022


1. When and why did you start at Salus?

I started full time when my wife (Lauren) and I moved to Middletown in the Summer of 2020. Previously, I would drop in periodically when Lauren and I would come down from the city to visit her family.

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

I have definitely gotten stronger on most of my lifts as well as HSPUs.

I think this is because mainly we consistently do lifting at Salus or because now I have dad strength with the birth of Little Bill. Our old gym in the city was so small and so busy it was hard to program lifting.

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

Strict HSPUs I always struggled with, but I have definitely gotten better at those and can string larger sets together now.

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

Well when first starting Salus I had a little more COVID weight, you can only get so far with a 50lb dumbbell in a 500 sq ft apartment you are sharing with your wife and 80lb dog. So I dropped the COVID weight by fall of 2020 and have been pretty consistent since then.

5. How has Salus changed you in other ways?

I have always used the gym as my de-stressor. So Salus definitely helps with that. It’s a combination of zoning out for an hour a day and just focusing on the task at hand, getting the endorphins going and having fun with the other members.

It’s a great community at Salus.

6. How do you describe Salus to your friends?

Eh ok, Kidding. Lauren and I have made most of our friends in Middletown from Salus.

There is just something about CrossFit people.

On the whole they are great people who enjoy the same things so it’s easy to make friends and enjoy the community.

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

For me it is really my stress management. My job is pretty stressful, so my workouts are essential.

I always feel better no matter what happens during the day.

8. Favorite lift or WOD?

I love Murph. I know it’s a long one, but just something about chipping away at it while keeping in mind WHY we are doing it is just so motivating.

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

Take your time figuring everything out, especially on the technique. No one really cares how much you can lift or what you can do.

We are all there for our own reasons.

It takes a while for some of the movements to click. I’ve made the mistake when I was younger by trying to go too heavy too fast on some of the lifts and have injured myself. Some of the members have been doing this for years, so don’t feel intimidated when they are lifting much heavier or doing movements you don’t know yet.

10. What is your next goal to accomplish?

My mobility.

I sit most of the day for work, so my back and hip flexors get pretty tight. I want to get to a point where I can comfortably sit in a full squat for minutes without being uncomfortable.

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

I love long chippers, so some combination of hang power cleans, shoulder to overhead, HSPUs, double unders and bar muscle ups with a 25 minute time cap.

12. Favorite thing to do for fun?

I’m a busy body. So I love my projects around the house. Lauren sometimes gets annoyed with, “why can’t you just relax?”

I don’t know why, but I usually need to be doing something.

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

My favorite healthy dish is soy salmon filets I make on the grill. I started doing it for lent last year on Fridays and now it’s one of our staples at the house.

My Favorite splurge meal is homemade pizza, when it’s made I eat far too much of it!

14. Favorite motivational quote?

“Don’t put off for tomorrow what you can do today.” I think this goes back to my busy body nature, again it annoys Lauren sometimes haha.

15. Interesting fact not many people know about you.

I’ve been to 46 states. Most of it came from traveling during my wrestling career, but I think it’s pretty cool I’ve seen so much of the country.

Only states I haven’t been to are: Wyoming, Idaho, Washington and Alaska.

Collin Martin, Athlete of the Month

Like many, Collin joined after a long break away from fitness during COVID. But he’s back and improving more than ever! Just hear what some of our coaches have to say:

“Collin definitely has a competitive streak. He has definitely been working on improving his level of performance, technique and positioning to reach that next goal.” ~Coach Gino

“I can confidently say that Collin is laser focused. You can tell he spends his class time soaking up as much as he can from our coaches. He pushes himself and is eager to attack his weaknesses.” ~Coach Erin

“Collin is constantly pushing his own boundaries, willing to try unfamiliar movements, back off to work on form, and also work heavy. He is very coachable, and constantly working to improve.” ~Coach Lisa

“Coaching Collin is always a pleasure. Every workout, I can see his mind thinking “how can I attack this workout.” He never compares himself but constantly tries to beat what he did yesterday.” ~Coach Anthony

Congratulations Collin! Meet our July 2022 Athlete of the Month!


1. When and why did you start at Salus?

I joined in May 2021 after a 15-month CrossFit hiatus. My wife and I moved to Middletown from Jersey City during the pandemic.

I was mostly working out at home as a result of Covid, either running or hitting the Peloton, and I wanted to get back to the challenging/intense workouts that CrossFit provides.

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

I have definitely gotten stronger, especially over the last few months. I ran a marathon last fall so my attendance was spotty, and I wasn’t really pushing myself on the strength side of the equation.

Since this past winter I’ve tried to challenge myself a bit more with heavy lifts, and to not take the easy way out on the metcons (like choosing a weight that I knew was way too light.)

I’ve set a few new PRs on lifts lately as a result.

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

Both my overhead squats and squat snatches have improved a lot. That might sound crazy for anyone who has witnessed them, but they are so challenging for me that little increases in weight here and there are big accomplishments for me (I’ll challenge anyone in the gym for the “worst mobility” title!)

When I first started CrossFit, I would avoid classes where these lifts were programmed; now I seek them out since I want to keep improving.

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

The good news is that I have gotten stronger, but the bad news is that I still have the “quarantine 15” and don’t fit into a lot of my clothes! Angela might have a new nutrition client soon…

5. How has Salus changed you in other ways?

I try to take the 6a class when I can fit it into my schedule since it helps me get focused for the day. I get the feeling of accomplishment right away, and then I’m ready to tackle my job knowing I got the workout out of the way.

6. How do you describe Salus to your friends?

It’s a great community where everyone checks their ego at the door.

No matter how strong you are or how quickly you finish a workout, everyone is supportive because what matters most is that YOU push yourself and YOU make sure you’re getting the most out of each workout.

My friends have said it looks intimidating, but at the end of the day, everyone is there for the same reason.

And the coaches are all incredible—the coaches at Salus are all passionate and invested in the success of all of us.

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

I love competition, and while my “glory days” are behind me, this still allows me to get the competitive juices flowing. That can technically mean against the other people in the class, but more often than not it’s just about pushing yourself to the limits. I love the idea of workouts that say “go do XYZ as quickly as you can.”

8. Favorite lift or WOD?

Murph! I’d be happy with adding in another mile in there somewhere!

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

Just stick with it. It can be intimidating at first, especially when you don’t know the lifts and exercises, but over time it’s going to get you in great shape. And listen to the coaches!

10. What is your next goal to accomplish?

Bar muscle ups.

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

Murph but with 5ks at the start/end

12. Favorite thing to do for fun?

Trying new restaurants and golfing when I can

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

Healthy: grilled chicken and veggies
Splurge: Tomahawk ribeye with all of the unhealthy sides: mashed potatoes, Mac and cheese, creamed spinach.

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

My dog Eli. He’s a weirdo so I’d love to know what’s going on in his mind..

15. Favorite motivational quote?

“ To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

16. Interesting fact not many people know about you.

-Every year I do a “beer mile” with my friends. I’ll be happy to provide more details off the record…

-I was once flown to Singapore for a 3.5 mile race.

Maxson & Joshalynn Athlete of the Month

We couldn’t be more excited to share this month’s featured Athletes of the Month! Max & Joshy have, of course, been doing CrossFit since day one. From flipping car tires in the prekids class to learning double unders in the kids class to clean and jerking a 60 pound barbell in the preteens class…they are now officially old enough to graduate once again to the CrossFit Teens class! But, it’s not just their physical strength that has developed over the years. We have witnessed them experience breakthroughs mentally and emotionally… which we’ve seen carry over in all aspects of life.

So proud of you both! Congratulations on being featured Athletes of the Month!


How and when did you start CrossFit?

Max: I started CrossFit Salus at the year 2012 and I started because my parents go to the gym and they inspired me to go.
Joshy: I started in 2012 and when I was 2 years old… because of my parents.

How is your performance changed since you started at CrossFit?

Max: My performance has changed cuz I am now I feel able to do pull ups and heavier weight heavier barbell movements and I’ve actually been able to do more double unders.
Joshy: My performance has changed a lot. Now I can do a lot of kipping pullups. I can do pretty heavy weight for weightlifting and I’ve also gotten better at my double unders.

How has your body changed since you started a decade ago?

Max: My body has changed because I can clearly see the muscle growing on my body now…more than I did when I was younger. And I’m able to perform things that I couldn’t do before.
Joshy: For me, I definitely see more muscle on my body!

How does CrossFit impact other activities like gymnastics or basketball?

Max: CrossFit has helped me to jump higher and it’s easier to block people in basketball or score layups in basketball…so I thank CrossFit for that!
Joshy: For me, CrossFit has helped me a lot in gymnastics. I can also do a lot of things in track. It’s like a big circle, CrossFit helps me with my legs a lot and you need strong legs for track and gymnastics. CrossFit has also helped me learn how to breathe correctly in my other sports.
Max: Also, after I’m done sprinting, I’ve learned how to control my breathing so I can recover faster.

How do you describe CrossFit to your friends?

Max: Well, mostly I say that you should come to my parents gym and get buff like me.
Joshy: I tell them it’s like a fun class where you get to workout and it’s not a boring class. It’s fun because of the way the workout is designed, the music and being with my friends.

What keeps you motivated to keep going?

*Both point to Mom*
Max: You. But also just the fact that if I keep working out, I’ll build muscle.
Joshy: If I go, then I’ll be strong and I can prove everybody who called me weak, wrong.

What is your favorite exercise?

Max: My favorite exercise is jump rope.
Joshy: Kipping Pull-Ups

What advice would you give somebody new who walked in to CrossFit?

Max: I would tell them to go with the flow and try your best because nobody judges you.
Joshy: If they were scared, I would tell them that it’s going to be ok and I would also partner up with them and help them.

What is your next goal to accomplish?

Max: Probably being able to do six or seven strict pullups in a row.
Joshy: My first goal would be get a PR on the clean and jerk (higher than 55#) and also I would like to get 15 kipping pullups in a row.

If you could design you own workout what would it look like?

Max: It would start with strict pullups, then pushups then calories on the rower, double unders and end with more pullups.
Joshy: First I would have kipping pullups, then we would have to do handstand walks, then run around the building then deadlifts!

What’s your favorite thing to do for fun?

Max: Playing Minecraft and basketball in the front yard.
Joshy: Going on my new beam.

What’s your favorite healthy meal?

Max: Wahoo’s
Joshy: Sushi

What’s your favorite fun meal?

Pizza!
Pizza!

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

Max: For a superhero I would probably be Doctor Strange because – if you think about it – he has basically every superpower because he can open up different universes and he has (or used to have a timestone).
Joshy: Millie Bobby Brown because he’s an actor in a movie that I really like and she’s a kid/teen and I’d love to be in a movie like a kid, too. Or maybe Captain Marvel because she can do everything. She’s really radical.

What is your most favorite inspirational or motivational quote?

Max: This is from a book: “It’s not what you have, it’s what you don’t have that counts.” Meaning you have to work together with others to solve something – like the mystery in the book.
Joshy: Don’t Be Afraid To Work Hard Enough To Find Out How Good You Can Really

What’s a fun fact not many people know about you?

Max: I don’t think many people know that I was born at 10:33am in Oxnard California.
Joshy: Something a lot of people don’t know is that when I was born, I had to stay in the hospital for 21 days. So even though I was born first, Max got the first ray of sunlight.

“I want to continuously challenge myself and stay physically active for as long as I can.” ~Alex Lautenschlaeger, Athlete of the Month

alex, athlete of the month

Like many individuals, Alex started CrossFit looking for a new way to stay active during COVID. As a former collegiate athlete he wanted a challenging activity that also satisfied his competitiveness. He says, “The mental challenges that each workout presents always is a great way of proving to yourself that your mind and body are oftentimes capable of way more than you think.”

“Alex comes to each class ready to make that hour count. He stays very focused as he works on the proficiency of each movement, be it strength or the metcon. He is always receptive to coaching cues and eager to put them into practice.” ~Coach Erin

“Alex has been steadily improving since he began. He’s VERY coachable and moves extremely well.” ~Coach Scott

Congratulations Alex! Meet our May 2022 Athlete of the Month!


1. When and why did you start at Salus?

I started at Salus in October 2020. I wanted to be more active and find a new challenge.

It was a combination of me missing the competitiveness of college golf and the desire to get into better shape and use the extra time I was gifted due to remote work (COVID).

It was also super easy to start and try a class, which was nice.

The intro class with Gino introduced me to all the movements and gave me confidence to start in a group setting.

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

I am more flexible and stronger than I was before I joined Salus.

It’s great to see how my performance has changed when looking at Wodify.

The mental challenges that each workout presents always is a great way of proving to yourself that your mind and body are oftentimes capable of way more than you think. Aside from the physical aspect, I believe that the workouts at Salus are a great way to improve mental toughness.

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

CrossFit and the programming at Salus forced me to work on my weaknesses.

I wasn’t able to do double unders or toes to bar before and my pull up strength has increased significantly. Learning how to kip has helped me string together multiple reps and complete larger sets.

Any gymnastics movement is especially challenging for me and being able to do pull-ups and toes to bar confirms that I made progress since I first started.

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

I gained a few pounds in muscle mass and my jeans fit a little tighter around the thighs 😀

5. How has Salus changed you in other ways?

The nutrition reset challenges that Salus offers have helped me and my wife identify healthy alternatives to certain foods, which still helps us to this day.

I overall make better choices when it comes to what I eat and how sleep and recovery affect my performance.

The team WODs on Saturday mornings also help me to make better choices on Friday nights 🙂

6. How do you describe Salus to your friends?

I describe Salus as a group of likeminded people who have a passion for fitness and support and encourage each other regardless of skill or fitness level.

The community is the biggest reason why I enjoy coming to class.

It’s great to see how passionate the coaches are and how they “walk the walk.” The coaches do the workouts themselves and compete in CrossFit and weightlifting events, which is cool.

Everyone at Salus is trying to become a better version of themselves and is genuinely interested in the success of the other members.

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

I am very fortunate to be healthy and I want to continuously challenge myself and stay physically active for as long as I can.

I also want to set a good example for my family and friends and hopefully inspire them to be more active and to maintain or develop healthy habits.

Seeing the ‘older’ members at Salus whoop my behind in every workout except Rowing and Rope Climbs (special shout out to Gino for programming that WOD!!) is also very inspiring to watch. I want to be in such great shape later in life as well!

8. Favorite lift or WOD?

Contrary to popular belief, it is not Wall Balls, Rowing or Running. I enjoy back squats and really any kind of Team WOD because I always find a little extra motivation when I work as part of a team.

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

Just keep showing up consistently, don’t be afraid of stepping out of your comfort zone and listen to the coaches and you’re on your way to becoming the best version of yourself.

10. What is your next goal to accomplish?

I want to move into the Rx workouts more consistently.

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

3 rounds for time

15DB snatches

30 wall balls

500m row

Finish the WOD with a single heavy clean

12. Favorite thing to do for fun?

Hanging out with the family and maybe sneak in a few holes at the golf course.

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

Chicken, rice & veggies.

Splurge: Wiener Schnitzel, fries or potato salad and a good German beer

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

I’d be a bat so I am more comfortable upside down and I can bang out more HSPU’s!

15. Favorite motivational quote?

“Whether you think you can, or you think you can’t – you’re right”. Henry Ford

16. Interesting fact not many people know about you.

I worked on the LPGA (Ladies Professional Golf Association) Tour as a professional Caddie for a while.