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

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.

Explaining CrossFit Terms to Your Friends

crossfit terms

Explaining CrossFit Terms to Your Friends and Learning the Common Vocabulary, Acronyms and Abbreviations

So, it’s official. You “drank the Kool-Aid” and you CrossFit now…but how can you explain all those CrossFit terms to your friends and let them know just how awesome it really is. Oh and by the way, what in the world do all those acronyms mean?

One question we ask each of our Athletes of the Month is: How do you explain CrossFit to your friends or someone who is unfamiliar with it?

It can be hard to put into words; it’s all about the experience, but the standard definition is: “CrossFit is the sport of fitness built on the methodology that the workouts include high-intensity, constantly varied, functional movements.”   You can tell somebody that and it still probably makes no sense to them.

The best way IS for them to experience it.

But to simplify it; you can try something like this: “CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids… CrossFit prepares you for all that and more by performing those exact movements in our workouts. We borrow exercises from things like Olympic weightlifting, gymnastics, and metabolic conditioning (like running and jump roping), and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast. And it’s fun.

AND you are proof that it works.

For most people that go to a regular gym, they have no direction and no idea what they’re doing.  CrossFit is not necessarily random because it’s constantly varied; at CrossFit Salus, our programming is progressive and done with purpose and a goal in mind.

We have a very close relationship with all of our athletes and we make sure they’re doing everything safely & properly, so you get 100 percent direction when it comes to the workout. In fact, each workout has three different CrossFit levels available so everyone gets a great workout.

Often, many people don’t realize that nutrition is about 80-90 percent of how you’re going to perform, look and feel. So that is also something that we discuss very early on in the journey at Salus.

CrossFit terms are unique. This sport is comprised of it’s own lingo. Here are some basic terms and their definitions:

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BEAST: A complimentary term used to describe a badass athlete, as in “she’s a beast”.
  • Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at Gold’s Gym, in CrossFit, the classic benchmark is, “What is your Fran time?”
  • Box: the term which refers to a CrossFit gym
  • BS: Back squat
  • BW: Body weight
  • Chipper: A workout with many reps and many movements (you chip away at it)
  • CFT: CrossFit Total – consisting of max squat, press, and deadlift.
  • C&J: Clean and jerk
  • DL: Deadlift
  • Dubs: Double Unders- the jump rope swings around twice with one jump
  • EMOM: Every Minute On the Minute
  • Fran: Classic CrossFit benchmark (21-15-9 thrusters/pullups)
  • Firebreather: A top- notch athlete, someone who does things that us mere mortals just stare at in wonderment. Someone we can all aspire to be like.
  • For Time: Complete the timed workout as quickly as possible. Be sure and log your workouts (especially the named ones) so you can see your fitness progression.
  • FS: Front squat
  • The “Girls”: Some of the very first CrossFit WODs; The “benchmarks” for assessing one’s level of fitness; These workouts are named after girls (15 total “original girl” WODs; and 6 total “new girl” WODs).
  • GHD Sit-up: Sit-up done on the Glute Ham Developer.
  • Globo Gym: the world-wide accepted norm for what a gym is (commercial fitness) i.e. 24 Hour Fitness, WOW, YMCA, etc
  • Goat: A movement or lift that is difficult for you to overcome. Something you dread coming up in a workout because you either suck at it, hate it or both. Common goats include double unders, muscle ups, running and handstand push ups. We all should be working on our goats, constantly.
  • Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice- mentally and physically (Example: “Murph”- Run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile)
  • GPP: General physical preparedness, aka “fitness.”
  • Globo Gym: Often associated with low membership prices, which proves the old saying “you get what you pay for”. A gym whose business strategy is designed to get you in the door, pay your fees and then hope you never come in again.
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • KB: Kettlebell
  • K2E: Knees to elbows. Similar to TTBs described below.
  • Kipping pullup: A rhythmic swing on a pull-up bar that lets you transfer horizontal motion to vertical force. This movement should allow you to complete more (and quicker) pull-ups
  • MetCon: Metabolic Conditioning.
  • MU: Muscle ups.
  • OHS: Overhead squat.
  • Paleo: Clean eating nutrition plan that many CrossFit athletes adhere to; Not a ‘diet’, but a healthy lifestyle; The premise is “eat real, whole foods”, including protein (red meat, poultry, pork, seafood, eggs), vegetables (all, including some starchy veggies, such as sweet potatoes/butternut squash), lots of healthy fats (nuts, seeds, avocado, coconut oil) and some fruit; Eliminates gluten, sugar, most dairy and legumes.
  • Pistol: A squat that only uses one leg at a time (also known as single leg squats). Resistance bands or steadying oneself on a box/pole may be used to help gain balance for those new to the movement
  • Pood/Pd: Weight of a kettlebell (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
  • PR: Personal record
  • PP: Push press
  • Rep: Repetition. One performance of an exercise completed successfully. A “NO REP” would be a failed attempt at a rep.
  • Rest day: A necessary component for recovery, both physical and mental. The harder you work, the more rest you need
  • Rip: What could happen to your hands after pullups at a high volume. It’s preventable! Buy a roll of tape and keep it in your bag.
  • Rhabdo: Rhabdomyolysis; A dangerous condition where muscle fibers breakdown at a high rate.
  • ROM: Range of motion
  • Routine: the enemy.
  • Rx’d: As prescribed; as written. WOD done without any adjustments or scaled movements. Complete WOD done with proper form.
  • SDHP: Sumo deadlift high pull
  • Scaled: The CORRECT use of “scaled,” is, “I scaled an exercise I can do for one I can’t,” For example,if you can’t do pullups, you scaled by doing an assisted pullup with a band.
  • TGU: Turkish get-up
  • Tabata:For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
  • T2B: Toes to bar.
  • WOD: Workout of the day
  • 21-15-9: A specific rep scheme for a give WOD.  (Ex: 21-15-9 Thrusters and pull ups. …Round 1 do 21 Thrusters and 21 Pullups, round 2 do 15 thrusters and 15 pull ups, round 3 do 9 thrusters and 9 pull ups. DONE!)

CrossFit Levels

We Design Our Own Programming using CrossFit Levels

At CrossFit Salus, all of our programming is well-thought-out and planned in advance with your goals in mind. It is not canned. Each CrossFit class is specifically designed to meet the needs and goals of our varied community. Which is why we offer CrossFit Levels.

Our goals as your coaches are to improve your health and performance in the way that is most meaningful for your own specific needs and desires.

We Understand

We understand that a vast range of personal goals and abilities exist at the box, which is why we offer different levels to help each individual achieve his/her goals.

Whether you’re a beginner, progressing toward the next level or a seasoned CrossFit athlete, you will still be able to get a good workout and achieve the appropriate stimulus of the programming.

CrossFit Levels = Options Options Options

Every CrossFit class offers three different levels. No matter which level you choose, you will all participate together using different weights or skill options.

  • L1: SMART START is designed for the individual just starting out their fitness journey. It’s also a perfect fit for someone who took a break from fitness and are just now getting back into the groove. These workouts are designed to promote and enhance your health and fitness and focus on movement quality rather than intensity. Be prepared to get stronger and master basic skills .
  • L2: FITNESS level is the next step up from Smart Start. It’s a perfect fit for someone who has been with us for a bit and is getting stronger in their lifts and skills. This level is aimed to develop movement competency, increase intensity and complexity as well as improve general fitness and strength. Be prepared to challenge your mindset as you dive into more challenging workouts.
  • RX: PERFORMANCE is designed for the more advanced athlete who has a good base of strength and skill set. This individual might be training for a competition. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance – these elements will all be set at the highest level.

Here’s an example of CrossFit Levels at Salus

crossfit levels

Traveling to a New CrossFit Box? CrossFit Drop in Etiquette: What You Need to Know Before You Go.

Traveling to a new box? Check out these five CrossFit drop in etiquette reminders to help you be the best guest and have the best experience.

Whether you’re traveling for a business trip across the country or for an exotic vacation across the equator, it can be exciting to try out a new CrossFit box so you don’t miss out on your workout. Thankfully, one of the great things about CrossFit is the community, so you’re in luck.

But, make sure you scope out their rules first. Remember, CrossFit is an affiliate, not a franchise…so each box has their own guidelines for dropping in (programming, prices, etc.).

These five CrossFit drop in etiquette reminders will help you be prepared before you go…and be a good guest.

CrossFit Drop In Etiquette: What You Need to Know Before You Go.

1. Searching for a “Drop-In CrossFit Near Me”

Do your homework before you take off. Your best bet is to start by searching the CrossFit Affiliate Map or the “Wodifind” feature within your Wodify app. Once you find a couple CrossFit boxes near where you’ll be staying, Google them. Read their reviews and scope out their social media pages to get a feel for their vibe.

2. Consider Their CrossFit Drop-In Fee

Every box is different, so be sure to check their website for details.

Some boxes require you to have your home affiliate email them to confirm that you’ve completed their fundamentals class.
Some have particular classes for drop-ins (you’ll usually find this in vacation spots), others allow drop-ins for any class. Don’t expect to just show up and have free-reign of their gym.
Some boxes require you to book your spot in class and pay ahead of time online, others will discount the drop-in fee if you buy a t-shirt. Either way, expect to pay – as a traveling guest, you’re a “drop-in,” not a “free-trial.”

Always email or call them ahead of time to get the scoop on their policies, especially if you’re traveling over a holiday.

3. Allow Enough Time

Early is On Time, On Time is Late, and Late is Unacceptable.

Allow enough time to fill out your waiver, pay for your drop-in and hey, you’ve been traveling…you’ll probably need to mobilize. Take a minute to introduce yourself to the coach and a few members, familiarize yourself with the gym and scope out their t-shirts! You can never have enough CrossFit swag, am I right?

Nothing is worse than having a new face show up in the middle of a warm up and trying to get them situated while keeping the rest of the class going.

4. Know Your Abilities

Whether you’re an elite athlete or fresh out of fundamentals, you’re a newbie to them. Know your own abilities and limitations…and remember to leave your ego at the door. Now’s not the time to attempt your first RX workout if it’s way beyond your abilities.

And if you’re nursing an injury, be sure to inform the coach ahead of time (you know, when you arrive early).

5. Leave on a Good Note

Remember the universal rule, no matter where you go: be a good guest & clean up after yourself. Put away your equipment, disinfect your things and hey, if you spilled some chalk, clean that up, too.

Visiting other CrossFit boxes is a lot of fun. So, don’t be afraid to snap a selfie and take a moment to drop them a review on their Facebook or Google page. Reviews are extremely valuable to a small business.

Save travels!

Dropping in at CrossFit Salus, Middletown NJ?

Traveling to the Middletown, New Jersey area? We’d love to have you!

We offer drop-in options all of our for our CrossFit, Weightlifting, CrossFit Kids and CrossFit Teens classes! Just shoot us an email at before you come so we can get you set up.

We’re located at 1706 State Highway 35 in Middletown, NJ (Located in the Fountain Ridge Plaza). We’re soon moving to 1680 (same plaza).

Schedule Your Drop In Here >>

Why Should You Take a Rest Day?

Incorporating a rest day after exercise is essential to achieving performance goals, weight-loss or weight-gain goals, improving energy, sleep and much, much more. But, make sure it’s about recovery…not just rest.

What is a Rest Day?

A rest day is when the body repairs, rebuilds and strengthens itself in the time between workout days. Incorporating recovery time is important because this is the time that our bodies adapt to the stress of exercise; and allows our body to replenish energy stores and repair damaged tissues.

What Happens During a Rest Day?

Sometimes we take on a: “I must work out every day” mindset and completely forget that one of the most important parts of exercising effectively is giving our bodies time to recover.

But, continuous training can actually make us weaker, and increase the chance for injury. Exercise or any other physical work creates stress on the body such as:

  • Metabolic stress that comes from depleting the energy stored in individual muscle cells (muscle glycogen)
  • Mechanical stress created by physical damage to the structures of muscle proteins (muscle tissue breakdown)
  • Fluid loss
  • Even mental fatigue (that can lead to burnout)

That’s why we want to give our muscles (and our mind) a chance to come back stronger through recovery strategies.

A rest day allows tissue repair to occur.

Without enough time to repair and replenish, our body will continue to breakdown from exercise. This can lead to overtraining.

Signs of Overtraining

A common mistake of those new to exercise, and even among the experienced athletes, is to workout too hard, too long… too often. They feel guilty about taking a day off, as if they were to lose momentum, and end up over-training in the process.

Overtraining often occurs from a lack of recovery time.

Signs of overtraining include:

  • Feeling fatigued (more than usual)
  • Experiencing a lack of motivation to exercise
  • Feeling unmotivated to be active throughout the day
  • Noticing a decrease in performance
  • Experiencing unexplained weight loss/weight gain
  • Noticing the first stages of a nagging injury
  • And, if we were able to look at someone’s insides, we might also notice that their inflammatory markers are elevated, their connective tissues aren’t healing and their hormones are going haywire (ex: cortisol going up).

In short, lack of recovery can have wide-ranging effects. When it comes to exercise, sometimes less is more.

Your Ideal Rest Day Should Be an Active Recovery Day

Rest day should really be more like an active recovery day. The point is to do some sort of movement that is less intense than your regular workout days, but encourages blood flow.


  • Moving your body at a lower intensity will help boost recovery rates from your previous workouts by encouraging blood flow to your muscles and tissues.
  • That added circulation also helps deliver nutrients (like amino acids and oxygen) to muscles to aid in repair.
  • Active recovery is also helpful to flush out waste products (like lactic acid and hydrogen ions) that have built up during your workouts and are known to contribute to muscle damage, fatigue and delayed onset muscle soreness (DOMS).
  • On top of all that, active recovery days offer a refreshing mental break from intense training.

Plan Your Recovery Day

Then, the question becomes, what should you do on an active recovery day.

A recovery day should be planned like a training day. It’s not a day to lounge on the couch all day. Think of it more like an active recovery day.

That could be any activity that is relaxing and energizing and that is parasympathetic dominant (often referred to as “rest and digest” as opposed to sympathetic activities that are “flight or flight”, like an intense workout).

These can include:

  • Mobility
  • Yoga or stretching
  • Walk or an easy jog
  • Light hip and core exercises
  • Meditation
  • Other recovery protocols such as: heat/ice, stim, massage, compression, etc.

Generally, an active recovery day features activities that reach about 60 to 70 percent of your maximum effort. In other words, keep the intensity low to moderate.

That being said, remember to listen to your body and give it a break when it needs one. If you need a complete rest day, take it.

Other Factors At Play for Optimizing Recovery


Sleep is essential. Not just on rest day.

Not to completely sound like a broken record, but if you’re not sleeping well, fix that first. Sleep is really a very powerful element to recovery.

In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep (less than 7-8 hours) can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood.

Everyone’s needs are a little different, but some research indicates that sleep deprivation (less than those 7 hours) can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Get your sleep tonight. Try this:

Set a night time alarm – one an hour before ‘bedtime’ to remind you to turn off your blue-light devices and another fifteen minutes before it’s time for your head to hit the pillow.

Read more: Sleeping Tips for Athletes


Eat better to improve recovery? You bet!

Another major part of recovery has to do with replenishing energy stores and fluids lost during exercise. This means eating whole, nutrient-dense, unprocessed foods in your post-workout meal and ensuring you’re staying hydrated. Eating whole foods with herbs and spices can also help to moderate inflammation, assisting in recovery.

If you’re training hard, it’s important to refuel the machine (your body) for repair and recover and also prepare it for the upcoming workout tomorrow. Now is not the time to drastically restrict your food intake. At Salus Nutrition, we take a holistic approach and analyze each client’s situation to provide an individualized solution. Everyone is different when it comes to rest day vs training day macronutrient needs, but generally many clients do well with a consistent amount of fuel throughout the week.

When it comes to supplements, remember that supplements are designed to be supplemental: in addition to the fundamentals of proper nutrition. If you insist on pounding your body in the gym and your body is crying for a recovery day, a supplement probably won’t prevent further damage. Supplements aren’t formulated to fix stubbornness.

However, if you’ve tried the basic rest and recovery strategies consistently for several weeks and your body is still feeling trashed, consider supplementing.


Studies show that pain perception can be affected by stress, stage of the menstrual cycle (for women), and individual tolerance. Incorporating a recovery day is not only important for our bodies, it also is beneficial to help refresh our minds and destress.

Go ahead and roughhouse with your kids in the yard, take a walk or pick up a pen and start journaling.

The point is to give your mind time to chill out, break out of your routine and appreciate your day off. You’ll come back feeling mentally recharged and highly motivated.

How Many Recovery Days Do I Need?

The number of recovery days you need will depend on how intensely you’re training, your age, fitness level, etc.

Paying attention to how your body feels and how motivated you are is extremely helpful in determining your rest day and recovery needs and modifying your training program accordingly. Some people do well with a 3 days on, one day off cycle. Others prefer a 5 days on, two days off. It’s all very individualized.

It is this balance that takes us to a higher level of fitness. The greater the training intensity and effort, the greater the need for active recovery.

7 Keys to Setting SMARTER Goals

smarter goals

Setting New Goals

Plus My Favorite Habit-Tracking App

Have you ever set a lofty goal for yourself (with the best intentions in mind, of course) only to eventually get frustrated and quit? This is all too common, especially in the New Year.

You know and so much research shows that setting goals is a very important component to success. They can give us something to aim for and help provide direction, but it’s easy to get overwhelmed if not approached strategically.


No doubt you’ve heard of SMART goals before, but have you heard of SMARTER goals?

Borrowed from Michael Hyatt, SMARTER stands for:

  • Specific
  • Measurable
  • Actionable
  • Risky
  • Timely
  • Exciting
  • Relevant

Great results don’t just happen. You have to be intentional. ~Michael Hyatt

SPECIFIC goals helps you identify exactly what you want to do, whether that’s an achievement or a new habit.

  • Not: I want to lose weight.
  • Be Specific: I want to lose the weight I put on during quarantine.

MEASUREABLE means you will know exactly when you have achieved that goal. Without something to measure, how will you know if you have succeeded?

  • Not: I want to be healthier.
  • Measure it: Lose 5 pounds.

ACTIONABLE goals are those that includes an action word and not just “to be.” For example

  • Not: I want to be more consistent with exercise.
  • Show Action:  CrossFit three times a week.

RISKY goals should stretch you out of your comfort zone, but not too much. It should be challenging and realistic, not overwhelming.

  • Not: I want to lose 20 pounds in 2 weeks.
  • Be Risky, yet realistic: Lose 20 pounds of fat in 10 weeks and gain 5 pounds of muscle.

EXCITING goals should keep you motivated to keep pursing that goal, even in the face of unexpected challenges – which you will inevitably encounter. To be honest with you, I don’t know how you can set a goal without being emotionally involved with it.

  • Not: I want to workout.
  • Get Excited: I want to overcome my fear and learn how to do a handstand.

RELEVANT goals must align with your current circumstance in life. Your goals now may be different 6 months (or even 6 weeks) into the future. For me, my goals right now look entirely different than they did last January.

  • Not: All in. All the time.
  • Be Relevant: Ask yourself: Given where I am right now in this season of my life, does this goal make sense?

A goal is not just about what you accomplish. It’s about what you become. ~Michael Hyatt

Write Down Your Goals

When was the last time you actually wrote down your goals? This is a critical part of the process to motivate you to take action.

Writing them down and placing them somewhere where we can see them every day allows us to be reminded of the things we wish to manifest into our lives and grow every day. It can include anything that you can draw inspiration from, larger goals or even just little reminders to keep on the right track.

That motivation is even more so when you share those written goals with others…only if those people are committed to helping you achieve them (your coach, accountability buddy, mentor, etc).

When you write down your goals, you’re stating your intention and setting things in motion. But the real key is to review them on a regular basis. This is what turns those goals into a reality.

Every time you review your goals, ask yourself: What’s the next step I need to take to get closer to this goal?

Set Your Goal

To get started, ask yourself a few questions. Write down your answers and share them with a coach and a friend to help you stay accountable:

• If nothing ever got in the way (stress, injuries, time, work, obligations, etc.) what is your dream performance accomplishment?
• What steps can you take to work around those challenges and work toward that dream accomplishment?
• Use 3 words to describe what progress means to you. Define what it looks like and feels like.
• What performance-specific skills are you working on?
• How can your daily choices be refocused to work toward your goals and improve your health?
• What is one positive affirmation that you need to be reminded of?

Consistency is better than perfection. We can all be consistent-perfection is impossible. ~Michael Hyatt

Celebrate Your Wins

Remember to celebrate the new habits that you cultivate along the way. This help you pull together the foundation for your long-term plans. Here’s why:

Need some inspiration?

Here are a few goal examples:

• Need to hydrate more?

Set a water target for your day and download an app to track how much you drink.

• Want to clean up your eating?

Start tracking what you eat in a free app like MyFitnessPal or chat with Coach Angela or Camilla about your specific nutrition needs.

• Looking to fit in more CrossFit classes?

Determine one action that you can do in 5 minutes or less to make your mornings go smoother. For example, lay out your gym clothes, pack your lunch, tell a friend to meet you there.

• Want to sign up for a weightlifting or CrossFit competition?

Talk to a coach, identify a comp and develop a plan.

• Need to change your mindset?

Set an affirmation for each day to create more positive self-talk.

• Ready to PR?

Put your numbers together, identify the missing links and talk to a coach about a proper progression to get you there.

Become Aware

The great thing about setting a goal is the more time we spend truly being aware of what we want in our lives, the more aware we become of what we need to do to get there. The bigger, long-term goals motivate us and the short-term goals allow us to break those bigger goals into something more attainable and satisfying.

We started our business to help people change their lives and become the best version of themselves. It’s not just about one competition or one PR. It’s about those daily wins, lifting a little heavier, eating a little better, etc. Let us help you create a process you can maintain, and keep you accountable. You’ll reach those goals before you know it!

My Favorite Habit-Tracking App

For tracking my nutrition goals, I have been using —and loving!—MyFitnessPal. It is free and available for both iOS and Android devices. It is a food diary that allows you to break down your macronutrients and micronutrients. Specifically, it allows you to:

  • Establish good habits or break bad habits by becoming aware of what you’re eating and when.
  • Identify your streak target which is how many times in a row you track your food.
  • Set reminders.
  • Keep your diary private or share it with your coach for that extra level of accountability.

Refresh Your Goals

Did you set a goal at the beginning of 2020 only to be sidelined by quarantine? Yeah, me too. Remember, if we’re always looking for perfection, we may never experience progress.

Give yourself permission to refresh your goals. And remember, the practice of setting goals is not just helpful, it  can make you happier, too. Studies tell us that people who make consistent progress toward meaningful goals live happier more satisfied lives than those who don’t.

Every small change that we implement into our daily lives has the power to allows us to reach our dream accomplishment. So, go ahead and dream big – we’d love to help you get there!

Congratulations to Coach Lisa, CCFT Level 3

Lisa CCFT Level 3

Give this woman a challenge and she will ATTACK it with all her might and then laugh in it’s face.

We are sending a HUGE congrats to Coach Lisa for her tenacity and dedication achieving her CrossFit Level 3!!

Over the years, Lisa has coached over 1000 hours, judged multiple competitions – some at the Games level and worked one on one with numerous clients. We are HONORED to have Lisa as part of the Salus team.

This credential she earned, the Certified CrossFit Trainer (CCFT) -Level 3 is for an experienced individual who wants to demonstrate a higher level of CrossFit coaching knowledge and ability. The purpose of the CCFT is to ensure that an individual possesses the knowledge and competency required to train clients safely and effectively.
In Lisa’s words:
“So I passed my L3! This has been a long time in coming. Between cancer treatments and COVID shut downs, I had to reschedule all year. In fact today was the last opportunity I had to take the exam before I had to reapply! So I’m (unofficially) now a Certified CrossFit Trainer”~ @mericker21

Meet Coach Lisa


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A post shared by Lisa Ricker (@mericker21)

Announcing: Salus


We’re excited to finally unveil our brand refresh: Salus. While our name has changed slightly, we have a new logo, new website, and new virtual programs, our core mission remains the same.

Since 2013, Salus has been committed to providing a safe, supportive and challenging environment for you to develop and maintain health and fitness for life.

Over the past seven years we have been empowered and inspired by our Coaches, our members, and our community. We have poured our hearts and souls into building Salus in Middletown NJ since day one and have actually been working on this refresh for about a year now. In fact, just earlier this year, we had our eyes set on moving to a larger location…and then COVID struck.

And everything changed.

Turning Obstacles Into Opportunities

Taking an obstacle and turning it into an opportunity, we shifted our plans. We took everything online and decided now would be the perfect time to start rolling out our new image.

What’s Changing and What’s Staying the Same

Through the next few weeks, you’ll notice changes in our branding, social media and communications. Here is an overview of what’s changing and what’s staying the same:

  • Name: “CrossFit Salus” is now “Salus”
  • Location: Previously located at 547 Route 35, Red Bank since 2013, we are now holding all classes virtually until the new Monmouth County location is open.
  • CrossFit : We are still affiliated as “CrossFit Salus” and will continue to offer CrossFit group training classes virtually. You will see it listed on the schedule as: “Salus at Home.” Our core programming structure remains CrossFit and we will continue to provide workout versions for those with and without equipment. You will notice that Beginners Fitness group training classes, On Ramp and Private Training are also an important part of our programs.
  • Nutrition: We will continue to provide the same professional Nutrition Coaching services as we have since 2017. Previously under the name of “Foundation Nutrition,” our nutrition coaching services will now be under the Salus brand name.
  • Weightlifting:  We have been a USAW Sanctioned Olympic Weightlifting Club, known as TripleX Weightlifting, since 2015. We will continue to provide Olympic Weightlifting programming and coaching as Salus Weightlifting. We’re looking forward to taking our team to Master’s Nationals, the American Open, and much more.
  • Values: As always, we will continue to commit to provide the same, or better, level of coaching you have experienced in the past and are excited to continue to work closely with our community. At Salus, we believe in transparency and are excited to continue this journey together.

Please know that we are excited about this transition – of course, it was bittersweet to close our first physical location in Middletown…but Salus lives on.

CrossFit and the Coronavirus: What We Are Doing to Help Keep You Safe

What We Are Doing to Help Keep You Safe  +  Tips for Staying Healthy

UPDATE 3/16/2020:


In accordance with Governor Murphy’s announcement on COVID-19 made earlier Monday, March 16, 2020, we are closed until further notice.

This is an incredibly stressful situation for so many of us…especially as a small business owner. Thank you so much for all your messages of support through this uneasy time. We appreciate having such an amazing community surrounding us.

Please read below…

1. “Salus At Home” IS ON!

“Salus At Home” workouts will be our new program during this time. We will continue to provide regular programming for those who have equipment at home.

Be sure to continue to “log-in,” enter results and stay connected to the community. And, hey…please tag us on social media so we can share the virtual love 🙂

2. “CHECK IT OUT!” We will be loaning equipment!

If you need to borrow equipment, will be checking out limited equipment (FREE for members) for certain WODs. Stay tuned on these details and we will make (non contact) doorstep arrangements.

3. Keep your kids fit at home with a fun & simple challenge!

Kids & Teens classes are also still on the schedule, but we are also offering a 2-week FIT challenge they can do at home.

This challenge is only $4 (mostly to cover app fees) and open to any kids Nationwide. So, please share it with your friends!

4. Stay connected!

It’s more important than ever to stay connected. Please remember to join our Private Facebook Group!


Thank you for your continued support and understanding. We’ll all get through this stronger on the other side.


The health and safety of the Salus family is our priority. With concerns about the coronavirus, we understand you may have questions about how we can all do our part to stay healthy.

We want to share the actions we’re taking to help protect our members and our team— and what you can do to help.

What We Are Doing at Salus:

  • Closely monitoring the situation and taking action. We’re following updates on COVID-19, including guidance from the Centers for Disease Control and Prevention (CDC) and local health officials. We’ll continue to take actions necessary to help protect our community.
  • Cleaning routines have been amplified to a disinfect process between each class.
  • Cleaning facility thoroughly (including floors and and bathrooms) with a heavy-duty cleaner. (This has ALWAYS been a standard practice)
  • Disinfecting equipment, kiosk, door knobs, light switches, benches, etc. (As usual)
  • Changing HEPA air filters monthly (Standard practice to ensure the IAQ is as clean as possible)
  • Purchasing more soap, paper towels, disinfectant (and toilet paper).
  • Providing two different disinfectant options: Sol-U-Guard (EPA-registered botanical disinfectant) and disinfectant wipes. This gives you more control to utilize your disinfectant of choice.

Ways to Stay Healthy and Boost Your Immune System:

  • Get lots of rest. Check out this blog on the importance of sleep!
  • Eat a clean, healthy diet rich in antioxidants (fruits, vegetables, leafy greens, nuts…)
  • Continue your exercise program.
  • Keep stress levels down.
  • Include natural remedies to build up your defenses.
  • Wash your hands regularly with soap and water. This is one of the best ways your we protect ourselves from the spread of germs—it will help protect you, too! Remember to clean the ‘webs’ between fingers and thumbs and wash for at least 20 seconds.
  • Avoid touching your face, particularly your eyes, nose or mouth, with your hands.
  • If you or your kids are sick—stay home to prevent infecting others.
  • Clean any equipment you use (barbell, kettlebell, rower, pullup bar, jump rope handles, etc) before/after use.
  • Use your phone instead of the kiosk to enter your scores.
  • Stay informed. The CDC and the World Health Organization (WHO) are updating their sites with the latest information.

We will continue to do everything we can to over-prepare and be a safe, happy place for everyone. Small actions can make a big difference when everyone helps out — thanks for doing your part!

You Have Options:

Still feeling uneasy about being around a group in public? Our current options include:

  • Private Coaching– If you prefer working out alone, we have options for 1-on-1 and tandem sessions (30-or 60-minute sessions)
  • Nutrition Coaching– Get all the support and accountability you need to succeed with your nutrition and other lifestyle habits.
  • Rent a Platform– Ideal for those who might just want to lift on their own time.
  • Personalized Fitness Planning- Have a home gym and want your own personal program? Your coach will create a personalized fitness plan (3 workouts/week) to meet your goals.

In addition, we are also working on several ideas to help you stay engaged and motivated in the case of a government-mandated quarantine (stay tuned):

  • At-home WOD options (to keep you motivated)
  • Quick nutrition challenges (to help you stay healthy)
  • Core strength workouts you can do at home (because summer’s still coming!)
  • …and more.