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)

Thanksgiving Thank You!

Happy Thanksgiving Salus!

Over the last seven years, Gino and I have put our entire heart and soul into Salus.

Every one of us has faced a multitude of challenges this past year. 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 trusting us as continue to evolve Salus and navigate this pandemic. 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.

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 2020 Modified Hours:

  • Wednesday, November 25: regular hours
  • Thursday, November 26: Special 8am and 9:30am class (all other classes are cancelled). *Teens class moved to Friday at 4pm.
  • Friday, November 27: regular hours

Announcing: Salus Health & Fitness


We’re excited to finally unveil our brand refresh: Salus Health & Fitness. 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 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 Health & Fitness.”
  • 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.

Customized Group Nutrition Challenge

Create Your Own Customized Group Nutrition Challenge!

Host a customized group nutrition challenge for your staff or with a group of friends/family! Foundation Nutrition offers a simple and effective way to arm your group with nutrition knowledge, build camaraderie, provide accountability and boost motivation at NO COST to you, as the organizer.

Who Can Benefit from a Customized Group Nutrition Challenge?customized group nutrition challenge

Do you have a group of friends or family who want to fit together?

Your success is dependent on the support team you have surrounding you. Whether you want to get fit for Spring Break or embark on a lifestyle change, there’s no better way than doing it with a group of friends by your side! Rally up your crew and customize your own nutrition challenge for a fun, cost-effective way to stay on track!

Are you looking for a new team building activity for your staff?

Keep employees healthy, motivated and productive with a customized nutrition challenge for your business.

How Does it Work?

  • This challenge is 100% online. No matter where your team is located, anyone…anywhere can participate.
  • As your customized group nutrition challenge guide, we’ll collaborate on the nutrition and lifestyle goals you wish to track (nutrition quality, food quantity, sleep, exercise, etc).
  • You get to choose the timeline (start date) and duration for your group nutrition challenge. See seasonal launch ideas below.
  • Come up with a fun, creative name for your challenge.
  • Participants will track their goals right on an app from their smartphone.
  • View real-time results through a fun leaderboard.
  • Throughout the challenge, we will help participants stay on track with motivational and educational content.
  • When the challenge is over, participants will have the option to continue their healthy lifestyle with individualized nutrition coaching.
  • You have the option to create a private Facebook Page where people can ask questions, share successes, recipes, etc.
  • Schedule a time to talk through your ideas and questions.

Consider a seasonal launch such as:

  • “Healthy through the Holidays”
  • “New Year, New You”
  • “Spring Ahead”
  • “Summer Shred”

How much does a customized group nutrition challenge cost?

Since this service is completely customized, the overall cost will depend on a a couple of things such as:

  • Base rate to create your customized challenge
  • The number of individuals you have participating in the challenge.
  • Whether you wish to receive coaching guidance throughout the challenge.
  • Challenge duration.

Contact Coach Angela at to find out how the base rate and participant rate for your challenge can be easily wrapped in to the individual’s registration fee, making it no cost to you, as the organizer.

Interested in learning more? Let’s talk!

Salus In-House Partner Competition

Say goodbye to the Spring CrossFit Open and hello to our very own Salus In-House Partner Competition!

The cold NJ weather and dark days can make it hard to stay motivated through winter, so we decided to liven things up and bring you our first annual in-house partner competition! Grab a friend (Salus members only) for the in house partner competition that takes place on 3 Saturdays in March.

You in?!

Salus in-house partner competitionHere are all the details:


  • Salus members only.
  • Teams of two: M/M,  F/F  or  M/F
  • Fitness Division and Performance Divisions available.
  • Also open to teens!
  • Each team must have both athletes in the same division.
  • This is a friendly (in-house only) competition. Similar to the Open, we will rely on peer judging.


  • 3 Saturdays in March: 3/14, 3/23 and 3/28
  • First heat starts at 9am
  • Regular Saturday CrossFit & Kids classes will be moved to Sundays those weeks


  • Salus!


  • $15 per person.
    • Don’t worry unlike many competitions, you’re not looking at $300 per team… it’s only $15 per person.
  • Each partner must purchase and reserve individually.
  • Click here to purchase your “3-pack In House” Partner Competition.” This will allow you to reserve your heat on competition day.


  • Competition brings out the best in us. That’s the most we usually ask for.
  • But, it’s also nice to have an opportunity to win a cash prize!! Therefore, the $15 registration allows us to provide that fun incentive.

Hurry, registration closes Monday, March 2.

Sign Up NOW!

WOD 1: “The Ringer”

WOD 1 The Ringer (Performance) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 225/155
AMRAP with time remaining
Max Push Press 135/95

Part 2 Partner B
4 minutes
50 Chest to bar Pull ups
AMRAP with time remaining
4 Single leg squats
4 Strict Handstand Push ups

WOD 1 The Ringer (Fitness) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 135/95
AMRAP with time remaining
Max Push Press 95/65

Part 2 Partner B
4 minutes
50 Jumping Chest to bar Pull ups
AMRAP with time remaining
4 Air squats
4 Hand release Push ups

WOD 2: “The Deep End”

WOD 2 The Deep End (Performance) For time:(20 min Cap)

500m Row
28 Thrusters 95/65
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 2 The Deep End (Fitness) For time: (20 min Cap)

500m Row
28 Thrusters 65/45
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 3: “Clean House”

WOD 3 Clean house (Performance)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
9/6 Calories on Assault Bike
9 Cleans 135/95
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

WOD 3 Clean house (Fitness)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
9/6 Calories on Assault Bike
9 Cleans 95/65
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

Athlete of the Month: Nina Gettings

Each month we spotlight a different Salus athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every workout, or gets a PR every week. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up to class, gives their best, and then gives a little more. They are hungry to learn and always ready to do the work without complaining. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Salus Community should be all about.

Our February 2020 Athlete of the Month is Nina Gettings. Nina came in with goals and came out surpassing them. From banded pullups to many body weight pullups, added weight on the barbell and increased confidence, she has improved her overall strength dramatically. Her positive energy is contagious and we’re honored to have her be a part of the community.

We’re excited to share her story.

1. When and why did you start CrossFit?

I started CrossFit December, 2018 after seeing how much my dad liked it. His improvement inspired me to give it a try.Nina Gettings Athlete of the Month

2. How has your performance changed since you started CrossFit?

I have definitely seen improvement in my technique and have more confidence during lifting weights. Also, when I first started, I was just trying to finish the workout and survive, now I am pushing myself.

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

When I started, I could barely do a pullup with a green band. Now I can do several strict ones! This will come in handy when taking the Candidate Fitness Assessment for West Point.

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

I have seen a significant improvement in my mobility and overall flexibility, as well as continue to increase in overall strength.

5. How has CrossFit changed you in other ways?

I think CrossFit helps me do better in school, because it has taught me how to keep on going even when I really want to stop and give up.

6. How do you describe CrossFit to your friends?

During the workout it is super intense and challenging, but once you are done, it is the best feeling ever!

7. What keeps you motivated to continue?

I love the feeling you get after class, and being able to see ongoing improvement.

8. Favorite WOD?


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

Break down the number of reps in your head. For example, if you need to do 20 wall balls, just make it to 10, and then break the last 10 into sets of 5. Never look at the total amount of reps and slowly chip away.

10. What is your next goal to accomplish?

Get into college!!!

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

3 rounds:
Mile run (slow)
25 sit ups
5 pullups (green band if needed)
4 thrusters
25 box jumps

12. Favorite thing to do for fun?

Walking/ going on hikes with my family and friends. I also like fast roller coasters (i.e., Kingda Ka), playing soccer, and tennis.

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

Healthy dish: Poke bowl at JJs Delicacies in Red Bank.
Splurge Meal: Mac and cheese and coffee ice cream for dessert.

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

I would be a flying squirrel because they can climb up trees, are fearless and jump from branch to branch.

15. Favorite motivational quote?

“Discipline equals freedom” -Jocko Willink

16. Interesting fact that not many people know about you.

When I was in China I ate a scorpion.

Athlete of the Month: Cherie Crocker on Being a Strong Mom for Her Family

If you ask anyone at CrossFit Salus how they would describe our community, many of them would call this a family. We’re a pretty tight knot group of people, not only sharing physical struggles (hello burpees) and triumphs (how about that first pullup feeling?!), but supporting each other through emotional experiences, too. As coaches, we get to see the beauty of this community in an even bigger way – in the way our members impact their kids and their families outside the four walls of our box. And, as a strong mom, Cherie Crocker does just that.

Cherie has not only displayed that she is a strong mom with muscles, but that her strength extends beyond her newly shaped biceps (that helped her get her first pull up this year). Her influence radiates through to her family and has inspired them to make healthy changes, too. She even motivated her sister and daughter to participate in the recent Foundation Nutrition challenge!

This is why we’re excited to announce strong mom, Cherie as our January 2020 Athlete of the Month.

1. When and why did you start CrossFit?

I was bored with my gym and workouts and mentioned to my husband I was intrigued by CrossFit…well he surprised me with a gift certificate for Christmas…

I’ve been hooked ever since!

2. How has your performance changed since you started CrossFit?

Well I’m not physically shaking and petrified of the workouts as I pull into the parking lot anymore! Overall I’m not scared to try new things as I was initially but more excited to see what I can do.

Cherie Strong Mom Athlete of the Month

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

Yes!! I can do pull-ups, toes to bar, and double-unders!

Although I don’t lift the heaviest, I lift heavier for many exercises than I ever could imagine.

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

I’m definitely leaner, my arms are more defined, and my stomach is flatter.

5. OK, strong mom, how has CrossFit changed you in other ways?

I look forward to the workouts everyday since it’s the best way to escape and reduce stress.

Cherie Strong Mom Athlete of the MonthAfter tackling some of the WODs, during the rest of the day I feel like I can handle anything (well, some days!)

6. How do you describe CrossFit to your friends?

Haha I always start out saying “I don’t mean to sound corny but,” and then describe it as

…the most positive group of people who genuinely enjoy seeing each other get better and stronger mentally and physically.

I also describe the workouts as a combo of weight lifting and gymnastics.

7. What keeps you motivated to continue?

For the most part, my children are my why. I want to be a strong mamma physically and mentally.

I especially want my daughter to see how fierce woman are?I also know at this point in my life that if I don’t take care of myself, I’m not going to be a good mom or wife. My husband certainly doesn’t complain either lol

8. Favorite lift or WOD?

I don’t know them by name but I love any combination of gymnastics type stuff, like handstand push-ups, pull-ups, and a (short) run in an AMRAP

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

Ooh it’s still hard but don’t compare yourself to others!

Try to focus on yourself, never doubt that you can accomplish something and don’t be scared to try something new (such real life lessons wow)!

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

Something like:
AMRAP in 15 minutes-200 m run, 5 pull-ups, 10 toes to bar, 20 box jumps

11. Favorite thing to do for fun?

CrossFit isn’t it obvious?! Haha…

I also love the beach, going on vacation with my family, shopping, going to the park and getting pedicures

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

I love mixing veggies with some kind of protein and brown rice or quinoa. Pizza or a turkey sub on really good Italian bread are splurges

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

Wonder Woman…obvious physical reasons- she’s super sexy, strong, and can get anyone to do practically anything!

14. Favorite quote?

Not really a quote but I believe in karma, especially good karma (I try to instill this in my children).

I also believe you should never burn bridges because everyone is connected in some way and you never know when your paths will cross.

16. Interesting fact not many people know about you.

Not sure if these are interesting but I’m super stubborn, have a weird obsession with my teeth and my favorite thing in the world is getting a pedicure.

Every month we spotlight a different athlete at Salus who stands out and shows just how awesome they are.

What is it that makes up the Athlete of the Month?

It may not be the person that finishes the fastest, RX’s every workout, or rings the PR bell every time they walk in the box. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, displays grit, and then gives a little more by supporting others in their journey to reach their goals, too. And they extend their motivation beyond the box.

They are hungry to learn and always ready to do the work. This athlete embodies what we believe the CrossFit Salus Community should be about.

Should You Try a “No Barbell” CrossFit Endurance Class?

At CrossFit Salus, we offer a no-barbell CrossFit Endurance class.

As the name implies, this specialty class is all about endurance, heart rate training and improving performance.

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

But you will find plenty of interval training.

CrossFit Salus NO BARBELL CrossFit Endurance 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 or dial in your pacing?

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

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

Read: Benefits of Endurance Training

Sample CrossFit Salus Endurance Class

Double UndersMetcon (2 Rounds for reps)

3 min AMRAP
Jump rope
3 min AMRAP
Goblet squats
3 min AMRAP
Box jumps
3 min AMRAP
Russian kb swings

5 minute rest

3 rounds
2k row
30 burpees over the rower
1 minute rest

CrossFit Salus Endurance Designed for all Levels

While our CrossFit endurance class can help you prepare 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 (
  • Come in for a free trial class and experience it for yourself.

Read: What to Expect During Your First CrossFit Class

CrossFit Salus Friendsgiving Potluck 2019

Join us Sunday, December 1, 2019 at 1pm!Friendsgiving

The only thing better than Thanksgiving dinner is two Thanksgiving dinners!

We’re giving thanks for our amazing community and can’t wait to enjoy it with friends, family and food!

Bring your family, bring your BFF- the more the merrier!

CrossFit Salus Friendsgiving: Sunday, December 1 at 1pm

potluck style & family-friendly

Please let us know if you’re coming so we know how many to expect and note what you’re bringing.


See modified Thanksgiving hours here >>