CrossFit Success: How Joe Gained Strength, Confidence & Community at Salus

Stronger Inside and Out at CrossFit Salus in Middletown

Meet Joe, Salus Athlete of the Month

When it comes to consistency, strength, and humor in the gym, Joe Burkard is the full package. He’s the first to offer a fist bump, never cherry-picks a workout, and is constantly setting new goals. Joe is proof that with commitment, community, and a little grit, you can get stronger: inside and out.

This month, we’re proud to recognize Joe as our November Athlete of the Month!

Coach’s Corner

Coach Lisa:

“Working with Joe is a treat. He works on everything, is SO strong, and continues to set goals and move toward them. Really love having him in class, he’s encouraging, personable, and fun to have around.”

Coach Melissa:

“Joe is such a great person to have in class—always friendly, positive, and incredibly strong! He works hard, knows when to scale appropriately, and takes coaching cues really well. His consistent effort and attitude show in how much he continues to progress.”

Coach Marc:

“Joe has the heart of a lion and the strength of an angel. Um, strike that, reverse it. 😳 Seriously though, he’s the gentlest yet strongest guy, rolled up into one very hardworking and dedicated athlete. A pleasure to know and coach.”

Coach Angela:

“I love that Joe NEVER cherry-picks. He’s SO strong and can clearly crush a barbell workout, but never shies away from the gymnasty WODs either. Always gives a fist bump at the end—a pleasure to have as part of our community!”

Joe's Journey at Salus

When did you start at Salus, and what inspired you to walk through the doors that first day?

I had been doing CrossFit for about three years before coming to Salus. I’d been going to a box in Middlesex County but had always heard about a gym in Middletown with a dedicated weightlifting program—that really intrigued me.

One day, on an off-training day, I decided to drive down and check it out. I was pleasantly surprised that the gym was only about 18 minutes from my house and was so clean and well-maintained.

I stopped by at the end of the 6:30 pm class and was greeted by Coach Anthony. He offered me a free trial class later that week, and the rest is history.

CrossFit can feel intimidating at first—what was your experience like starting out?

I had some CrossFit experience before joining, so I knew enough to get up to speed quickly. What stood out right away was how much more challenging the WODs were—in a good way! It took a few weeks to build my conditioning to match the intensity here, but once I did, I was hooked.

What made you choose Salus?

Every coach at Salus made me feel at home. They knew I was new and went out of their way to make me feel comfortable and safe.

In my first few months, I was offered guidance and movement modifications that made all the difference. That kind of personal coaching is something you just don’t get at a globo gym.

Progress + Growth

How has your performance or fitness level changed since you started?

I’ve reached new levels of strength that I thought were unobtainable for me—especially as I get older! Conditioning has always been a challenge, but the programming here keeps me engaged. My cardiovascular endurance has definitely improved.

Are there movements you can do now that once felt impossible?

When I started, I needed two black bands to get through a pull-up—and it wasn’t pretty. About a year later, I’m down to two red bands, and my strict and kipping form have improved tremendously. I can’t wait for the day I get my first unassisted pull-up.

How has your body transformed?

Across the board, I’ve seen improvements in strength and performance. I’ve PR’d almost every lift, and both my back squat and front squat have increased significantly.

My conditioning has improved too—I can now finish a workout without completely red-lining!

My sleep has improved tremendously since starting at Salus. That’s had a ripple effect on everything—better energy, less stress, and more fulfillment both personally and professionally.

Community + Motivation

Salus means health and well-being—what does that word mean to you now that you’ve been part of the community?

To me, it means showing up, even on the days you don’t feel like it, and giving whatever you’ve got. The hardest part is walking through the door, but once you do, it’s always worth it.

How do you describe Salus to your friends or family who might be curious (or hesitant)?

Salus is a welcoming gym full of knowledgeable, caring coaches who truly want you to succeed. The members are just as encouraging and supportive as the staff.

And no one’s watching or judging you—they’re focused on their own journey. It’s a really motivating environment.

What’s your “why”—what keeps you coming back?

They stopped filming My 600 lb Life, so I need to stay trim.

Do you use any of our other services like personal training or nutrition coaching?

Not yet!

Fun + Personality

Favorite lift or WOD?

Front squats—followed closely by back squats. I love leg days!

If you could design your dream WOD, what would it look like?

3 Rounds for Time:
10 wall balls
20 dumbbell snatches (50/35)
30 hang cleans (115/95)
20 push presses (115/95)
10 calories on the rower

What’s your next big goal you’re chasing?

A 500 lb back squat and an unassisted strict pull-up. I’m definitely closer to the back squat—hopefully by the end of the year!

Favorite way to spend your time outside the gym?

Spending time with friends and family—and cooking. I’ve been experimenting with a lot of French dishes lately that will knock your socks off.

Go-to healthy meal… and your favorite splurge?

Healthy: BBQ chicken on the grill with a slice of American cheese and veggies.
Splurge: Buttered spaghetti with freshly grated Parm Reggiano—simple but comforting.

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

A big cat—tiger, leopard, or jaguar. I’d sleep 18 hours a day, be nocturnal, and still stay alert in case of an emergency.

Favorite motivational quote?

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Fun fact not many people know about you?

I live in a house built in 1916 and have completely redone the kitchen and one bathroom myself. Next up: a second bathroom renovation and building a detached garage!



Congratulations, Joe!

Joe truly embodies the Salus spirit—strength, longevity, and an unbreakable drive to keep improving. Whether he’s chasing new PRs, cheering on his classmates, or perfecting a new recipe, Joe reminds us what it means to live with discipline, humor, and heart.