Holiday Schedule

2022-2023 Holiday Schedule

Saturday, Dec. 24

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

Sunday, Dec. 25

  • Closed

Saturday, Dec. 31*

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

See the rest of the schedule here.

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

Happy New Year!

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

“The Girls” meet the “Heroes”

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

WODs: Stay tuned, the line up of WODs will be announced soon…(but we suggest you invite a CrossFitty friend so you have a partner hint, hint)

Order Your Event T-Shirts

Order your “Girls Meet the Heroes” tshirt before December 13th at


Guests Welcome!

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

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

Share on Social

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

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

What do I bring?

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

Happy Holidays

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

All the best,

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

Holiday Survival Guide Nutrition Tips

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

​​Holiday Survival Tip #1​:​

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

This strategy helps you avoid overeating for two main reasons:

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

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

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


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

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

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


Holiday Survival Tip #

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

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

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

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

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

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

Females: 1 fist

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

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

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

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

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

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

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

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

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


Our November 2022 Athlete of the Month is Sandy Puzio.

Sandy Puzio, Athlete of the Month November 2022

1. When and why did you start at Salus?

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

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

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

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

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

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

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

Sandy, Athlete of the Month

5. How has Salus changed you in other ways?

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

6. How do you describe Salus to your friends?

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

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

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

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

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

8. Favorite lift or WOD?

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

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

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

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

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

10. What is your next goal to accomplish?

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

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

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

12. Favorite thing to do for fun?

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

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

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

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

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

15. Favorite motivational quote?

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

16. Interesting fact not many people know about you.

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

Thanksgiving Thank You!

Happy Thanksgiving Salus!

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

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

It is because of you.

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

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

Thank you for coming to class…

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

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

making EVERYONE feel welcome.

Thank you for trusting us…

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

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

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

From our family to yours, Happy Thanksgiving!


Angela, Gino, Maxson & Joshalynn

Thanksgiving 2022 Modified Hours:

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

Members: reserve on Wodify.

Drop ins welcome

Team Sports Strength and Conditioning

basketball small group training

Calling all Football, Cheerleading, Soccer, Basketball athletes (and more!)! Take your team to the next level and help prevent injuries with team sports strength and conditioning training at Salus in Middletown, NJ.

What is Team Sports Strength and Conditioning

At Salus, we work directly with sports teams throughout Monmouth County, New Jersey to bring athletes together for a private strength and conditioning class built just for their team. Our coaching staff has worked with athletes involved in gymnastics, soccer, football, cheerleading, dance, softball, baseball, hockey, lacrosse and more.

Athletes have consistently found that training at CrossFit Salus improves their strength, power, speed, coordination, and endurance for their sport. We also focus on building strong team spirit with players working alongside each other and encourage team motivation and sportsmanship.

A team sports strength and conditioning program can benefit all athletes, both male and female. The benefits are numerous: it can help reduce the incidence of injury, reduce burnout, improve performance and improve team bonding!

Prevent Injury

Youth athletes often experience many changes in life and in sport through their growth and development process. While early sport specialization has trended towards becoming prevalent in the youth athlete, it is vital to expose individuals to a variety of movements to help them become a well rounded athlete.

This can also help to prevent injuries due to overtraining and overcompensation.

This is why youth athletes need to work regularly with a qualified strength and conditioning coach to ensure these potential injuries don’t become an issue.

Some studies find that kids who specialize in a chosen sport tend to engage in higher levels of vigorous exercise than their peers and may be more likely to sustain injuries, such as stress fractures, tendinitis and ACL tears.

This study, published in the Orthopaedic Journal of Sports Medicine, helps to explain some of the dangers of sports specialization. “Athletes who focus on one particular sport tend to practice more frequently and intensely compared to athletes who do not.”

The recommendation?

Replace some of their sport-specific training with different forms of exercise, such as conditioning.

A common fear among parents is that if their children don’t play more and more, they’ll fall behind in their sport and won’t ultimately be as good of an athlete. The study says, “But it may actually be the opposite. If children do too much, they may get injured and fall behind.”

Strengthen Your Athletic Performance and Gain the Winning Advantage

Working with a professional coach who specializes in strength and conditioning for athletes is important not only to help prevent injuries, but also to improve athletic performance. Resistance training, stability, coordination, movement efficiency and mobility can have a big impact for a young athlete.

By working with professionals, athletes can improve their speed, agility, quickness, conditioning and range of motion. With a well-designed strength and conditioning program, athletes will see what their body is capable of and what they can accomplish, enhancing a sense of self-confidence and body image. This advantage not only helps them in their sport, but in all avenues of life.

Plus, we know how to make exercise fun! They’re still kids after all, exercise should have an element of fun and not feel like a chore. Our coaches like to mix things up to help athletes prevent physical and mental burnout.

Schedule Your Small Group Strength and Conditioning Series for your Team Sports

At Salus, we offer Kids and Teens Fitness classes throughout the week that athletes can join at any time.

If you are interested in keeping your group together, Private Team sports strength and conditioning sessions are one hour dedicated entirely to that team’s specific training. Cycles last anywhere from four to twelve weeks depending on the team’s needs. Our coaches can work with you to find the best days and times to meet your players’ needs.

*From elementary to high school and travel teams, various ages are welcome (typically ages 9 and up).

Contact Coach Angela at for more information or to receive Team pricing.

Train Smarter. Not Harder: Time to Think About Shoulder Health

crossover symmetry

Time to Start Doing Something About Your Shoulder Health

It can be tempting to skip out on the right warm-up because it’s a “I’m not sore today” or “we’re starting our light” kind of day. Those excuses couldn’t be further from the truth. If you want to maximize shoulder health and prevent injury, you have to spend time preparing your body- every day.

Shoulder health is about training smarter…not harder.

Train Smart

As the most mobile joint in your body (moving in all three planes of motion), shoulder health is essential for all level athletes. Whether you’re just starting out or have been doing CrossFit for years, this is for you.

Here’s the deal, we know you’re limited on time. But, we also know you want to stay strong for your goals…and for life. It’s critical to keep your shoulders healthy and build the right balance with it comes to your scapular muscles (those around your shoulder blade) and rotator cuff. You do that and you’ll not only prevent injury, but you’ll also optimize performance.

And thankfully it doesn’t have to take a ton of time.

A few days a week, do the “Y,T,A” exercise laying in the superman position at home. This simple drill can be used before or after you workout. Keep the weight low (or just use your arms) so you don’t end up shrugging your shoulders during the movement.

Take time for foam rolling the lats and thoracic, too. Roll both with the muscle fibers as well as against them. When you hit that sweet spot, stay there, applying pressure and breathing calmly to help release the tension.

Or “bulletproof your shoulders” during open gym with Crossover Symmetry, the “ultimate shoulder system proven to eliminate pain and optimize performance.” Conveniently located on the red rig, you can get take the steps you need to end shoulder pain and prevent injury.

Keep the Focus on Shoulder Health at CrossFit Salus

It’s never just enough to go through the motions. When you start Crossover Symmetry, talk with a coach first to ensure you’re hitting the positions correctly, doing the exercises in the right order and using the right cords of resistance for each exercise.

It doesn’t matter if you’re a competitive athlete or you want to burn off some steam and be fit for life, we’ll help you keep those shoulders healthy and strong!

Have a CrossFit or Weightlifting question? Let’s chat!
Don’t hesitate to talk with us before or after or simply shoot us a message at

Check out some of our most popular CrossFit posts:

“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.


Clean Eating Meal Prep

clean eating meal prep

On an epic hunt for healthy food every time you’re hungry? Find yourself scrounging through the kitchen feeling like you could eat anything in sight? This clean eating meal prep plan will give you the structure to make your own system work with your goals…not against them.

Because, when you have access to clean, healthy food, and it’s conveniently around you…you’re more likely to make healthy choices and stick to your plan all week long.

Enter: Clean Eating Meal Prep

If you’re looking to maximize performance, increase energy, reduce stress and just finally feel organized for your week, you need to meal prep. Whether you’re paleo, vegan or eating for performance, clean eating meal prep simply means you’ll be setting aside some time to prep clean, healthy meals in advance so it’s ready and conveniently available whenever you need it.

Here’s what you need to do.

1. Make the Clean Eating Meal Prep Plan

    • Look at your upcoming weekly schedule and see what’s on the calendar.
    • Choose 1 day a week (or two) to do your meal prep.
    • Put it on your calendar. (And don’t cancel on you).
    • Set aside about 2 hours to make your list, shop, cook and clean.
    • The more you do this, the faster the process will become. Promise.

2. Identify Challenges

      • Looking at your calendar, what is life about to throw your way? Can you foresee any nutrition challenges (see below gif) that might pop up?
      • Is there a day that you might need some special preparation (party, night out, traveling)?
      • Being prepared is half the battle.

3. Make a Meal Prep Menu

      • Create a general menu for the next few days. It doesn’t have to be anything fancy or in-depth (in fact, it probably won’t be).
      • Build a grocery shopping list from that menu. Make sure you have lean proteins, vegetables and carbohydrates listed on that menu.
      • Consider some easy one-pot meals that can be slow-cooked (such as soups, stews, curries, chili), then divide those into containers to be frozen or refrigerated.
      • Don’t forget about meal-prepping for breakfast and/or lunch, too!
      • Now, when you hit the grocery store, you’ll be less tempted to buy random (ie: goal sabotaging) things.


    4. Shop for Meals

          • Stock up on the items you’ll need for the week.
          • Maybe even grab a few extras… those “just in case” items, such as A Dozen Cousins 90-second rice, Kevin’s Chicken, frozen vegetables, nuts, grab-and-go fruits or other easily-stored healthy options that you can use in a pinch.

    5. Cook Up Clean Meals

            • Time to start meal prepping and cooking.
            • Grill or roast your choice of lean protein, wash and chop veggies, cook up a batch or brown rice, sweet potatoes, etc.
            • Divide your meals out and freeze/refrigerate for the rest of the week.

    Remember, when you take the time to plan ahead with these clean eating meal prep ideas, the rest of the week will seem so simple, plus you’ll stress less about your clean eating decisions.

    Do you have more nutrition questions….we’ve got your nutrition answers. Just reach out!

Do I Have To Be In Shape To Start CrossFit?

start crossfit

Too many people think they can’t start CrossFit until they’re already fit. Well, we’re here to tell you that waiting until you’re “in shape to start CrossFit” couldn’t be further from the truth. That’s like saying, “I can’t do a yoga class because I’m not flexible.” Well, isn’t that the reason why you should do yoga? Right?

Start with the Fundamentals

At CrossFit Salus, we take all our new members through the fundamentals first, we call it on-ramp, before they jump into a regular class. Our experienced trainers will show you how to exercise with the right movement patterns and pain-free range of motion and to do so with confidence.

Completing this course before you jump in to the group class is a critical component to ensure success over the long haul. If you’re still concerned about a group setting, there’s always the option to continue private training.

Explore Private Training >>

We’ll Help You Improve Your Fitness

We like to define “fitness” as an increased work capacity across broad time and modal domains. Huh?
Simply put, we’re going to increase your ability to perform XYZ as quickly (and safely) as possible or as much as possible. XYZ will be a functional movement or a combination of functional movements. Functional means that you’ll be able to transfer it over to your everyday life.

When you increase your capacity to perform XYZ, you’ll increase your quality of life…

One of the biggest reasons we urge you to start sooner than later is that if you wait to “get in shape,” you’re going to have to move. And how you move is very important to staying fit.

We like to call this concept: movement patterns.

Often, when beginners start the “getting in shape” process without the guide of an experienced trainer, it can lead to poor movement patterns which only lead to pain. We’re not talking about muscle burn, we’re talking about tension and discomfort that comes sometimes during, but a lot of times, after a workout.

Pain sucks. It makes everything harder. Including sleeping. Once that pain surfaces, workouts tend to stop and you’re back to square one without knowing where to turn. If that sounds like something you’ve experienced before, you’re not alone.

Am I Too Old to Start CrossFit?

We get it, as we get older, our bodies change. Maybe there’s more aches and pains, maybe you find foods affect you differently. But when it comes to CrossFit, age is just a number. CrossFit is for anyone and everyone.

The cool thing about CrossFit is that the workouts are scalable to all levels of individuals…and all ages.

Many of the amazing members in our community actually started CrossFit after the age of 40. While the majority of our members fall within the 35-44 category, we have incredible athletes in their 60s as well.

Not only that, but we’re also proud of our new and pregnant mammas who make the time to workout. Our coaching staff is are experienced and knowledgeable to guide them through safe and effective exercises as their body changes.

All Levels Welcome at CrossFit Salus

When you’re ready to start CrossFit in the group setting, our coaches are there to provide appropriate modifications for any exercise, any workout, based on your level. Plus, every class is broken down into three levels for CrossFit: Smart Start, Fitness and Performance.

If you choose to perform the Smart Start track, you’ll be working with lighter weights and beginner-friendly movements.

Fitness is the next step up.

And if you choose to do the Performance workouts, you’ll be advancing to heavier weights and more advanced movements. But, remember, we always offer modifications. That means, that no matter how in shape you are, no matter your age…. everyone in the room gets to experience the same stimulus during the workout.

What makes CrossFit so fun and challenging is that, regardless of your level, there is always a new skill to master or a weakness to work on. We’ve all struggled through achieving our first double-under, unassisted pull up and hero WOD before. That’s what makes CrossFit such a tight-knit community. Everyone here understands your struggles and celebrates your success right alongside you.

Whether you’ve been coming to class for a few months ready to kick it up a notch or you’re a seasoned competitor wanting to master advanced movements, our coaches are here to help you reach your goals.

Schedule your drop-in class today >>


If you’re still not convinced to start CrossFit, we encourage you to try our new CrossFit XPRESS. This class is designed for all levels. Whether you’re just starting out or looking to supplement your current training regimen, this 30-minute, high paced workout is for you.

No barbells or heavy weights here. Just heart rate.

Prepare for Your First CrossFit Class

Don’t let these thoughts keep you from trying something new and fun. Yes. Fun. Come join us at CrossFit Salus, because we can’t wait to cheer you on and show you how much more there is to life than waiting to “get fit” first.

Give it a try, you’ll be happy you did.

At CrossFit Salus in Middletown NJ, our coaches are experienced in gymnastics, mobility, endurance training, olympic lifting, powerlifting and nutrition.

We’re committed to providing a supportive and challenging environment for our members to develop and maintain health and fitness for life.

Got questions? We’re here to help!

  • Call us to talk through your questions (732-800-1269).
  • Schedule a “no sweat” intro to sit down and talk (
  • Drop in for a class and try it out today!

Should You Try a “No Barbell” XPRESS Class?

crossfit xpress class

Short on time and need to squeeze in your workout on your lunch break? At CrossFit Salus, we offer a no-barbell XPRESS class.

As the name implies, this specialty class is all about getting in, getting that heart rate up for a 30 minute workout and getting on with your day!

You won’t find any barbells or heavy weight in this class.

But you will find a high-energy class that is perfect for the athlete on-the-go and combines full-body functional movements (no barbell) that will give you a great workout on a time budget!

CrossFit Salus NO BARBELL XPRESS Class

Are you interested in trying out CrossFit, but maybe not interested in moving heavy weight?

This class will fuel your metabolism and burn mega calories.

Are you an endurance athlete looking to stay conditioned in the off-season?

This class will help you train more efficiently and effectively with less wear and tear on your body.

Do you need to supplement your current programming with a quick metcon?

This class will help you get stronger and faster, improve aerobic capacity and reduce over-use injuries. 

Get a better feel for what XPRESS is all about…drop in and check out a class for yourself!

CrossFit Salus XPRESS Designed for all Levels

Whether you’re a newer CrossFit athlete or an experienced athlete, this class is for you! (Already a member? This class is part of your membership.)

While our CrossFit endurance class can help you supplement training for events like a half marathon, adventure races and triathlons, you don’t have to be an athlete to sign up. It is designed for all levels. This class is a way for anyone to give CrossFit a try without worrying about the complex barbell movements.

Read: Do I Have To Be In Shape To Start CrossFit?

Got questions? We’re here to help!

  • Call us to talk through your questions (732-800-1269).
  • Schedule a “no sweat” intro to sit down and talk (
  • Drop-in for a class and experience it for yourself.