What to Expect During Your First CrossFit Class

Find out what to expect during your first CrossFit class, what to bring and what to eat before you go.

Feeling intimidated about attending your first CrossFit class? You’re not alone.

Here’s what you need to know before you go.

10 Top Questions About Attending Your First CrossFit Class

What is CrossFit, really?

By definition, in CrossFit you will “perform functional exercises at high intensity with constantly varied structure.”

What do you actually do in CrossFit?

CrossFit focuses on 10 areas of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

You can bet you’ll be doing one, two or all ten of these in any given day.

What’s with all this CrossFit lingo.

Box, AMRAP, As Prescribed, Fran…after a couple workouts, you, too will be tossing around these words into your everyday conversation.

Read our blog on Learning Some Common CrossFit Language, to find out more.

Will I get hurt?

Maybe you’ve heard from your neighbor, who knows a guy who knows a girl that hurt herself in a CrossFit class. Unfortunately, CrossFit has gotten a bad rap from countless shock-value viral videos.

Rest assured, all the coaches at CrossFit Salus are certified level 1 and level 2 trainers and have decades of experience. Your safety is our top priority and we’ll never hesitate to take weight off a bar if we feel form is being compromised.

So, be prepared to check your ego at the door.

Is CrossFit a cult?

Cult? No.

Community? Yes.

One of the best things about CrossFit is the crazy energetic and supportive atmosphere where the loudest cheers are for the last to finish and everyone knows your name.

What if I can’t do all those exercises?

The beauty about CrossFit is that all of our coaches are prepared to provide modifications for any and all exercises. You’ll notice that in each of our CrossFit classes, we also offer a “fitness” level that features scaled down movements and lighter weights as well as a “performance” level that features more advanced movements and heavier weights.

What should I pack for my first CrossFit class?

Wondering how to prepare for your first CrossFit workout? Don’t forget your water bottle, mask in case we’re working out inside, a good attitude, comfortable shoes and maybe a dry shirt to change into after you’re done.

What should I expect during my First CrossFit workout?

Each class is about an hour long. You can expect to move through about 5-15 minutes of a warm up followed by a skill or strength section before moving into whatever the workout is programmed for the day. The workout (WOD) starts with a much anticipated 3,2,1 GO! And everyone starts together.

Should I eat something specific before I go?

When and how much you eat depends on your own personal preferences and variables- some people like to eat right before they exercise, some people prefer to fuel up an hour or so beforehand.

Not sure what to do? Opt for a small portion carbs (think: half a banana) beforehand and a more substantial meal within an hour after training, which will help with recovery.

Need more in depth information on nutrition? Let’s chat.

Will I be sore after a CrossFit class?

Most people new to CrossFit will feel sore. It’s best to do some light activity the day after to get the blood flowing. If you’re not used to feeling sore, opt for a long walk or bike ride in between sessions as well as plenty of stretching.

Stepping into your first CrossFit class at Salus in Middletown NJ?

Remember to be open minded and be willing to learn, laugh and sweat a lot.

Schedule your free consultation to chat with a Salus coach and discuss your goals and answer any questions.

NAUGHTY or NICE Toy Drive

Looking to spread a little extra holiday cheer this year? “Give a Gift. Get a Lift” by participating in Naughty or Nice on Saturday, December 14. Benefiting local Middletown, NJ children in need, this toy drive is a great way to have some holiday fun and participate in a service event.

Register now >>

How to Participate in the Toy Drive

naughty or nice faith RXD community EventOur focus at CrossFit Salus is to serve and give back! Here are all the ways you can give for this event:

  • Bring an unwrapped gift for a child in need.
  • Donate to the Faith RXD Global Mission (get a shirt) and participate in the Naughty or Nice WOD on Saturday Dec. 14.
  • Most of all, join in the fun and know you are making a difference.

“Give a Gift. Get a Lift.”

About Faith RXD Naughty or Nice Toy Drive

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift.

Each year we collect gifts for children by partnering with local toy drive organizations.

Register now >>

The Workout

Naughty: 15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Nice (scaled): 15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under): 4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Register now >>

 

CrossFit Games Open Shoutouts 2020

crossfit games open shoutoutsWe love the CrossFit Games Open. Why? Throughout this five-week test, it allows us to check in on our progress, discover weaknesses and experience breakthroughs. True, we just had this test less than a year ago, but even still – it brings out something special in all who participate. Check out some of our recent CrossFit Games Open Shoutouts below.

CrossFit Games Open Shoutouts

  • “I’m voting for Angela W. She RX’d the workout knowing she was going to have to work hard to do so. She refused to scale and kept pushing even though she struggled a few times. It was awesome to watch.” ~ Dan
  • “I nominate Katie. She was going to play it safe, she was going to scale, when she asked me what I thought she should do I said depends do you want to finish or do you want to fight? She said fight and fight she did!!! She’s a fighter and a constant inspiration.” ~Cassie
  • “I nominate Dan, he was so patience judging me ? on my forever TTB and DU ?” ~Angela W.
  • “Being the woman behind the camera, I get to watch all the athletes. I’m beyond impressed with those who are not even officially registered for the Open, still pushing their limits each week, particularly Erin who is also training for the big race this weekend! Keep it up, everyone!” ~Angela S.
  • “I nominate Benny. I have the pleasure of working privately with her every week and have witnessed her improvements first hand. She has not only gotten physically stronger, but mentally, too! She told me this year she just wanted to do better than her score last year…she’s CRUSHING that goal!” ~Angela S.
  • “Currently sitting in 94th place in the teens category, Hardie has been on a mission to stay in the top 200 for the Qualifier round! He’s an impressive athlete, with even more impressive values. It’s so exciting to watch him progress each week. Keep it up, Hardie!” ~Angela S.
  • “Shout out to Coach Megan for orchestrating a seamless and energetic class on Sundays! Thank you for all your hard work. We appreciate you!” ~Angela S.
  • “Benny is number 1 on my list for showing spirit of theme putting a little extra effort to dress up and give meaning to her effort! Also Benny dedicated 20.3 to her sister who is breast cancer survivor!” ~Gino
  • CrossFit Games Open Shout Out“Benny always brings a smile and always shows so much enthusiasm.” ~Scott
  • “I nominate Angela W. for 20.3 because she traveled back from vacation, slept 2 hours, and Rx’d the WOD. She pushed for several minutes to fight for one rep of hspu and didn’t give up.”~Megan
  • “Katie was going to play it safe…she was going to scale. But when she asked me what I thought she should do I said depends do you want to finish or do you want to fight? She said fight and fight she did!!! She’s a fighter and a constant inspiration.” ~Cassie
  • “Melissa Regina is there every time, cheering us up from any angle in the box… I hear her voice more than I get to see her, she is awesome!” ~ Angela W
  • “I dedicate my workout to my sissy Maridza.” What a beautiful moment between Benny and her sister, watching Benny fight through each rep in honor of her sister who is a breast cancer survivor.
  • “Last year I only got one handstand push-up. I PRd by 12 reps this year!!” ~ Melissa Regina
  • “I want to nominate Gino for Spirit of the Games. He puts others before himself on a daily basis and truly wants to see everyone succeed. Even though this must have been a difficult week for him he still showed up to coach everyday with a positive attitude, (even though he may have slobbered a little while cheering us on?). CrossFit gyms are a dime a dozen but coaches and people like Gino are very rare.” ~CJ
  • “Nominating Gino for the spirit of the games! Perseverance and always going above and beyond for everybody in the box.”~Eric
  • “My spirit nomination goes to..Liliana !!!! The fact that she did her WOD in her costume is everything!! Her positive energy every day is infectious and she is just amazing.” ~Benny
  • “I wanted to give Angela Weiner a shout-out for the spirit of the games. Last week when I attended a few classes leading up to 20.4 she was there and was so encouraging. Being a novice I tend to get a little frustrated if I can’t pick something up (literally) right away and having her say “you got this” helped! She was also there during 20.4 and seeing a friendly face cheering everyone on was awesome.”
    ~Chelsey
  • “Shout out to Erin for her recent mega race, still participating in the Open workouts and not missing a beat…ever.” ~Angela S
  • “HUGE shout out to Alicia for not giving up. She had her eye on that muscle up…she attacked and got her first one during 20.5! The best feeling EVER!” ~Angela S.
  • “I want to give a shout out to my wife Alicia who took a giant step toward her long term goal by improving by 510 spots in the world year over year to 882. In 20.5 she got her very first muscle-up and crushed her Diane time by almost 4 minutes in 20.3. Outside of her own goals she is always there as a cheerleader for her community as well.” ~Brian Z

Congratulations to Hardie Kressler & Angela Salveo for finishing the CrossFit Games Open in the top 200!

Angela and Hardie Advance to CrossFit Games Age Group Qualifier

They will both be advancing to the next level of competition: The Age Group Online Qualifier in March 2020.

?Hardie finished 95th worldwide out of over 1,500 boys aged 16-17.

? Angela finished 94th worldwide out of over 11,000 women ages 40-44.
▪️▪️▪️
“Angie’s dedication to her goals has paid off, she hit the balance she needed by improving her overall strength with the barbell and surprised herself by qualifying even when it wasn’t her primary goal. I’m very proud of mental approach this time around, amazing job!”
▪️▪️▪️
Angela and Hardie Advance to CrossFit Games Age Group Qualifier“Hardie came in raw and ready to challenge himself. Already a pretty well rounded athlete and in the short period of time with us, he gained new skills, pacing experience, nutrition tweaks and new commitment to being the best version of himself! I’m super proud of his integrity, competitive yet humble attitude. Not to mention his an outstanding performance with his first participation in The Open.” ~Coach @ginosalveo

▪️▪️▪️


CrossFit Games OPEN 2020 Themes:

  • Week 1: #LisaStrong ?
  • Week 2: ‘merica/USA (wear all your most patriotic gear. Red, white and blue baby!) ????
  • Week 3: FU Cancer (breast cancer, childhood cancer, blood cancer… Wear anything that represents how you’d like to kick cancer’s butt)?️
  • Week 4: Halloween Costume (go all out and have some fun in costume. You, too 5:45am crew!)?
  • Week 5: SPIRIT (get out ALL your CrossFit gear, pon poms, cow bells and face paint! Last week to bring the heat!) ?

CrossFit Games OPEN TEENS & Kids

Don’t let the fun stop in the adult classes.

  • Catch CrossFit Salus Teens Fridays at 4:30pm.
  • CrossFit Salus Kids Saturdays at 10:15.

These kids are our future fittest! If you’re around, stop by and cheer them on (even if just for part of the class). The support would mean a lot to them.

A few reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am. If that doesn’t work (and you’re officially signed up), Monday during regular class is your next option.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there.
    • Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify if you’re officially signed up).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • The leaderboard typically doesn’t settle until Wednesday, so hold off from “leaderboarding” (refreshing the screen at a frantic pace on Tuesday morning) 🙂
  • Please submit your nomination for the “Spirit of the Games” and include a sentence or two WHY.
    • Email your nomination to angela@crossfitsalus.com or message me on FB/IG.
    • Include the nominee’s name and a sentence or two why you think they deserve a shout out.
  • Recover well, train smart, eat well, sleep plenty. The CrossFit Games OPEN 20.4 begins now!

First Annual In-House Partner Competition Coming Soon…

Not loving the timeline of this year’s Open? Stay tuned for our first annual in-house (members only) competition in March 2020 to help you stay motivated over the dark days of NJ’s winter.

  • Teams of two. (MM/FF/MF)
  • RX and Scaled options (both partners must be the same).

Programming starts in January.

More information to come. So grab a partner, start talkin’ smack and create your team name.

CrossFit Games OPEN 20.1: We Are #LisaStrong

What a great start to the (new) competition season! The CrossFit Games OPEN 20.1 was a huge success and the energy at the box was OFF THE CHARTS…proving that we are #LisaStrong!

#lisastrongCongratulations to everyone who participated and thank you to everyone who came out to judge and cheer on all the athletes.

Spirit of the Games

As you’re aware, we’re doing things a little differently this year.

Just a couple months ago, CrossFit Salus Coach Lisa was diagnosed with cancer. This will be the first Open she’s missed in 8 years and so we decided to do things a little differently this year for the 2020 CrossFit Games Open. Instead of intramural teams, we will rally together as ONE.

One strong, amazing community here to support our friend and coach ?.

So, when the workouts get tough (and they will) and you feel like quitting, remember this: Together, we are #lisastrong

CrossFit Games OPEN Spirit of the Games Nominations

  • The Ricker family- Lisa for taking necessary precautions in order to show up and judge before undergoing chemo treatment the same day. She sported her purple, wore her best smile, and judged like only she can. Then her two kids AND husband who (admittedly) might be out of practice with CrossFit showing up and doing 20.1 in her mom’s honor. The definition of working as a team to show support. ~Erin
  • I nominate Angela W. for not only crushing the workout RX’d but also offering to judge and encourage other athletes. ~Angela S.
  • I also nominate Stella for attacking her first Open WOD RX! ~Angela S.
  • I nominate The Swifts (both big and small) for simply always showing up. Day or night, working out or not, they’re always cheering! ~Megan
  • My vote is for Kirstin! She did her first RX open workout and killed it ???? ~Eva
  • I am nominating Scott! It’s amazing how he just had surgery and was there with us with his presence and energy! ~Angela W.
  • My nomination for the 1st WOD is Angie S and also TQ. ~Lili
  • My votes are for Hardie, he’s such a competitive, hard worker, he redid the workout to beat his score! Very inspiring! And Kirstin who did the workout (which looked effortless!), and always pushes herself without complaining, always trying to improve.  ~Cherie

#lisastrongCrossFit Games OPEN 2020 Themes:

  • Week 1: #LisaStrong ?
  • Week 2: ‘merica/USA (wear all your most patriotic gear. Red, white and blue baby!) ????
  • Week 3: FU Cancer (breast cancer, childhood cancer, blood cancer… Wear anything that represents how you’d like to kick cancer’s butt)?️
  • Week 4: Halloween Costume (go all out and have some fun in costume. You, too 5:45am crew!)?
  • Week 5: SPIRIT (get out ALL your CrossFit gear, pon poms, cow bells and face paint! Last week to bring the heat!) ?

CrossFit Games OPEN TEENS & Kids

Don’t let the fun stop in the adult classes. Remember, Fridays at 4:30pm, the CrossFit Salus Teens will be attacking the OPEN.

Saturdays at 10:15, the CrossFit Salus Kids will also be participating. These kids are our future fittest! If you’re around, stop by and cheer them on (even if just for part of the class). The support would mean a lot to them.

A few reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am. If that doesn’t work (and you’re officially signed up), Monday during regular class is your next option.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there.
    • Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify if you’re officially signed up).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • The leaderboard typically doesn’t settle until Wednesday, so hold off from “leaderboarding” (refreshing the screen at a frantic pace on Tuesday morning) 🙂
  • Please submit your nomination for the “Spirit of the Games” and include a sentence or two WHY.
    • Email your nomination to angela@crossfitsalus.com or message me on FB/IG.
    • Include the nominee’s name and a sentence or two why you think they deserve the award.
  • Recover well, train smart, eat well, sleep plenty. The CrossFit Games OPEN 20.2 begins now!

 

 

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Learning Some Common CrossFit Language

AMRAP, box, GHD…What in the world do all those words mean? No doubt, CrossFit is comprised of it’s own lingo. Here are some basic CrossFit language and terms you might hear thrown around at the box.

Common CrossFit Language: Vocabulary, Acronyms and Abbreviations Explained

  • AMRAP: As Many Reps (sometimes Rounds) as Possible
  • BEAST: A complimentary term used to describe a badass athlete, as in “she/he’s a beast”.
  • Benchmark-A workout or lift that tests or measures your fitness and/or strength. Similar to “What do you bench?” at a Globo Gym, in CrossFit, a classic benchmark may be, “What is your Fran time?”
  • Box: the term which refers to a CrossFit gym
  • BS: Back squat
  • BW: Body weight
  • Cherry Picking: Choosing which days to come to class based on the workout, movements or weather. Selective attendance is a pathway to plateau.
  • 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
  • DOMS: Delayed Onset Muscle Soreness
  • Dubs: Double Unders- the jump rope swings around twice with one jump
  • Ego: Must be left at the door.
  • EMOM: Every Minute On the Minute
  • Fran: Classic CrossFit benchmark (21-15-9 thursters/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: “Glute Ham Developer” equipment that helps to develop core, back and hip-flexor strength
  • 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.
  • Kilos: 2.2 pounds equals one kilogram.
  • 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 but must only be mastered after you have the strength to complete a series of strict pullups
  • MetCon: Metabolic Conditioning.
  • MU: Muscle ups can be done on the rings or on the bar.
  • OHS: Overhead squat. The ultimate test for mobility.
  • 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. Must be followed by high fives and ringing the golden PR bell!
  • 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 very 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! Shave your calluses and buy a roll of tape to keep 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: Every single workout, movement or skill that we program can and should be scaled to the needs of the individual. For example, if you’re still working on your pullups, you will scale by doing an assisted pullup with a band. Scaling is essential to maintain the proper stimulus of the WOD.
  • Snatch: The snatch is the first of two lifts contested in the sport of Olympic weightlifting followed by the clean and jerk.
  • Stimulus: Each workout is designed to achieve a specific result. Our coaches will help you scale the workout so you can achieve the intended result.
  • TGU: Turkish get-up. Basically it’s getting up off the floor with a kettlebell stacked overhead.
  • 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. Can be scaled with K2E.
  • 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 Games OPEN 19.5 Intramural

CrossFit Games OPEN 19.5 Intramural Results

That’s it, folks! The (first) Open 2019 is over! Congratulations everyone! We didn’t just complete a solid 5 weeks of the Open, we started strong and finished even stronger!

“This is my second Open with Salus and it amazes me how close this community is. I love it and the environment you and Gino have created. I’m so happy to be a small part of it.” ~Dan

As you noticed, we have been deloading this week. Over the past five weeks, our fight or flight systems and adrenals have kicked in and worked extra hard. We need to give our minds and bodies a recovery period.

But, never fear! We’ll be building back up again as we prepare for what’s in store in for the second Open in October!

The team results of 19.5 and the winning team will be announced at our brunch on the 31st, so stay tuned. But, this week’s nominations are below. It is so hard to choose a winner for these nominations. So many amazing moments.

As Coach Scott put it,

“Veni,Vidi,Vici”
We were challenged and accepted
We cried, we celebrated
We took risks and didn’t play it safe
We cheered and supported
We pr’d and never quit
We worked hard and had fun
We grew mentally,physically and spiritually
We are proud,we are strong, we are awesome
I ❤️ our community

Thank you all for making this event bigger and better every year. We are proud of all of you!

All the love,

Your Salus Coaches!


JOIN US FOR BRUNCH!

Remember, this Sunday is the CrossFit Games Open Celebration and family-friendly potluck at the box! ALL members (including kids & teens) are welcome! Bring your favorite brunch dish to share 🙂

Sunday, March 31, 2019 at 11:30.

RSVP here.


?HARDEST WORKER 19.5 Award goes to Katie Swift & twins!!

My vote for Hardest Worker is Kate. Of course being pregnant with twins can win over any fellow mom who’s gone through a pregnancy and knows how challenging it is to keep up with an exercise routine. However, she has totally committed herself to each week of the Open, redoing workouts to better herself, and giving her all. She truly went out on top by PR-ing c2b with 44 reps!! -Erin

  • There’s not a doubt in my mind that Katie gets hardest worker. She told us how she had a dream about chest to bar pull-ups the night before 19.5. She pulled three people up to that bar, 44 times I believe. Unbelievable!!! ~Dan
  • Katie of course for an incredible performance over the whole open, rxing each workout and PR the C2B. Also for being present all the time, cheering and judging my hubby twice. Lili
  • Hardest worker: Katie Swift. Period! ?
  • Katie Swift – come on now. Pregnant with twins and first c2b! really awesome. ~Shawn
  • Hardest Worker: Katie!! We all PR eventually, we all don’t PR by 44 reps while pregnant with twins. This strong mama is a force, and one of the sweetest souls you will know. ❤️??~Sue
  • Hardest Worker – Katie Swift. She literally gets stronger with every pregnancy. This time with twins on board she is twice as strong. When most would put aside some challenges until after delivery, she lets nothing hold her back!! She needs her own cape! ~Yvonne
  • Katie Swift – Katie deserves this award for not only undertaking her first open pregnant with twins, but also for all of her hard work and commitment to each and every workout. She gave it her all and even redid some of the workouts to better her score. During 19.5 she not only go her first chest to bar pullup, but then did 43 more with great form and determination! She has truly shown great strength determination and hard work ethic. ~Veronica

Hardest Worker 19.5 honorable mentions:

  • Camilla is the epitome of the athlete we all strive to be. She finished the most daunting workout whereas the rest of us packed it in many times throughout the workout. Her mindset is that of a finisher and winner. For that Camilla deserves the hardest worker award for 19.5.
  • I feel Camilla just gave it her absolute all.
  • CJ and Camilla for an unreal performance on 19.5 and dominating the leaderboard the whole open.
  • Camilla for hardest worker for finishing the workout like a champion
  • Hardest worker: Camilla. Although I did not see her workout in person I heard almost every member who did talk about how hard she went and how inspiring it was. I even hijacked her rep scheme and it is the only reason I was able to finish under the time cap. ~CJ
  • I nominate Steve for Hardest Worker. Steve has been such a strong presence during the Open, both as a coach and an athlete. However, watching him mentally fight his way through 19.5, literally pulling himself off the floor when his body wanted to give up, exemplified true commitment to finishing what you started. -Erin
  • Steve also gets my vote. Oh man not being no where near 100% after being sick he went to a scary dark place that I thought he was going to pass out but he kept on fighting. ~Scott
  • Cal! She busted her ass and crushed 19.5…she pushed herself to the limit for sure. ~Scott
  • Watching Cal get through 19.5 was amazing. She pushed so hard and fed off the energy and kept at it.
  • Megan Fuentes for powering through those chest to bars with giant bleeding rips on both hands! So inspiring and badass to watch!!! ~Lianne
  • Erin for hardest worker since she is always giving 150% and encouraging everyone around her. ~Cherie
  • CJ for hardest worker for finishing up the workout strong!!! – Camilla
  • Rob- what an amazing work ethic. He knew thrusters would be his Achilles heel but he still attacked them head on. He truly gave all he had. -Erin
  • Shawn Winters, Alicia Zink, Julie Hildenbrand – they hear the WODS, go to bed, and then have to tackle the WODS cold without any pointers, hints, or game plans from the previous classes. Their insight was very helpful. ~Katie
  • Hardest Worker goes to Gina!! She gave her all this open, and she never quit, she just came back for more! ??? ~Sue
  • Gina- I truly admire her quite strength and determination as she approached each open workout. She never complained just quietly puts in the work and crushed it! ~V

?SPIRIT OF THE GAMES 19.5 Award goes to Erin Winters!

Erin Winters, she has been the best captain, cheerleader, motivational speaker, and so so much more over the past 5 weeks (but seriously year round too) to not only her team members but to everyone in the box. She really wants people to succeed and cheers you on and encourages you even when your own self doubt creeps in. She is a solid athlete and an amazing person. ~Katie

  • Erin Winters- This is not the first time I’m nominating Erin because week after week she goes above and beyond for her team. She is constantly offering support in and out of the box. She is there for everyone offering advice and encouragement. And despite being sick this past week, her energy and support never faltered. Truly an awesome captain and teammate! ~V
  • For spirit of the games, I have to vote for my Captain. Erin has embraced her role like a boss. She not only motivated everyone on her team, but supported everyone not on her team as well. ~Dan
  • Erin Winters – she’s been tirelessly cheering and managing all aspects of her team for the past 5 weeks. She truly embodies everything that this intramural competition was meant to bring out. ~Shawn
  • Spirit: Erin!!! She is the best captain that has ever captained. Like most things in life, she rocked this role. Cheering us all on, showing up for every class (and if she could not be to one, she made sure someone was there to represent). This girl has integrity and grit like no one I’ve ever met. She is an inspiration to us all! So happy to have her as my captain, more happy to have her as my friend. ❤️?? ~Sue
  • Most Spirit – Erin Winters – All the captains have done such a great job for this Open. Erin has committed herself 1000% percent to her team. Motivating us, giving advice, decorating, cheering us on, coming to every class she can make it to. She sets the bar really high and her enthusiasm is palpable. ~Yvonne

Spirit of the Games 19.5 honorable mentions:

  • Eric for Spirit of the Games for being the best captain ever.
  • Eric for spirit of the games for being a GREAT captain always on top of everything, remind us of scores, posting details of every workout…
  • Spirit of the games goes to Eric Burke. He rallied the team each week, made sure everyone felt involved and supported, and gave his all in every workout. The games are all about giving your all while remaining a positive asset to the community and I think Eric did an amazing job of that. ~CJ
  • I have to vote for my captain for this week and over these past five weeks! I’m thankful for his motivation and positive energy with the entire team. ~Angela
  • The spirit award goes to everyone. Every single person has cheered me on and encouraged me to do things that I honestly in no way imagined I could ever do. This is really an amazing group of individuals with so much kindness in their hearts and I am so happy that I joined! Gina and Erin were the initial ones who convinced me to join the Open Games and I don’t know whether to yell at them, hug them or both but I know next time I’ll be even stronger and will shock myself again! Good job everyone and thank you!!!! -Jessica
  • I think he may have won already but I vote for Scott Brownfeld for Spirit of the games. He’s supportive, encouraging, not only always trying to better himself but loves seeing others excel as well.~Cherie
  • Spirit of the games to Scott Brownfeld for being the best, most motivational judge! I watched him get so many over that mental and physical brick wall! ~Lianne
  • Spirit of the games goes to all our coaches for being there supporting us and believing in all of us for the last 5 weeks!
  • Also vote for my Chris… after 3rd open wod he had decided to stop. But after couple of days. He decided he wouldn’t give up and he really pushed himself (sometimes feeling down bc he is the oldest at the box and difficult for him to accept that there are movements he is not good at… that’s just from his hidden competitive soul)-Lili
  • Cassie surprised many pushing herself out of her comfort zone every wod.
  • Every athlete did an incredible job… captains, cheering, huge effort everyone, you, holding back as well as Gino. Great great open season and can’t wait for October – Lili
  • Megan Brownfeld- She has supported everyone redoing during basic each week, cheering and offering guidance for anyone who needed it. As an athlete, she gave her all on the bar during 19.5. Even though she had one of the worst rips I’ve seen, she never quit and continue to chip away at each rep. -Erin
  • Kirsten, she makes sure she cheers for everyone and makes it her business to compliment as many as she can.
  • Gina Brownfeld- I have been in awe of her determination this Open. She starting rx-ing some workouts, refusing to let intimidation and nerves get the best of her. This season I have seen a marked difference in her confidence and willingness to try workouts. -Erin
  • Again I vote for Gina as she RXd the wod with never having to have done a pull-up and spent 15 minutes trying to get 1. She shows up to cheer everyone,never quits and never makes excuses. ~Scott

CrossFit Games OPEN 19.4 Intramural

CrossFit Games OPEN 19.4 Intramural Results

The results for the CrossFit Games OPEN 19.4 Intramural are posted! Heart & Swole is back in the lead this week!

This is it! The last week of the Open is upon us!

Remember to SAVE THE DATE for our AFTER PARTY on Sunday, March 31, 2019 at 11:00 a.m. Family-friendly BRUNCH potluck at the box! RSVP here.


?HARDEST WORKER 19.4 Award goes to Veronica!!

My hardest worker vote goes to Veronica. She has pushed herself to the dark place for every WOD, redoing each one to improve. She spent her Sunday taking the time to refine her muscle up skills in order to improve for her redo. She truly never gives up. ~Erin

-Veronica for hardest worker. I know she’s been doubting herself recently with the muscle ups and it was so awesome to see her finally believe in herself and not only get one, she got eight of them. I see her crushing workouts every single day (because she usually beats my ass in them) but this one was a little more special! – Dan
-Veronica for her BMU. She struggled with them throughout the year but during The Open she overcame the block and got them! Every week, every day she gives it her all. She’s such an inspiration. ~Katie
-Veronica gets my vote as the hardest worker. She crushed those bmus.
-Hardest Worker – Veronica because she is my idol!!!
-Hardest Worker: Veronica always works hard and she definitely earned all those muscle ups!!
-I wanted to nominated Veronica for both the hardest worker and most spirited awards! She killed it getting 8 muscle ups and even attempted a redo to get more. It was incredible to watch! Also, for someone pretty reserved she was and amazing cheerleader the entire time for everyone despite team color. No to mention, she ripped her hand on Sunday. Not from her muscle ups but from ringing the cow bell too hard. If that is spirited dedication I don’t know what is.

Hardest Worker 19.4 honorable mentions:

  • Gonna also nominate Megan for hardest worker for not only a stellar performance on part 1 but all the BMU attempts during and after the workout…she has also been managing the Sunday class beautifully with all the redos and commotion going on ~Scott
  • I have to vote for my mom, Gina, for pushing herself out of her comfort zone every week but this week in particular. She PRd her snatch and jumped over the bar! She pushed through every rep, did her best, and kicked booty!
  • I nominate Cassie for hardest worker for her determination and never quit attitude.
    Jessica Roberts – she busts her butt every workout!!! A lot of these movements are difficult for her but she doesn’t complain,is willing to learn and just shows up ~Scott
  • I would like to vote for Jessica For hardest worker, she works so hard and doesn’t shy away from a challenge and stays humble at the same time and she’s just lovely!
  • I nominate each of the team captains for Hardest Workers this week (and every week). Not everyone realizes all the work that goes on behind the scenes. From simply deciding on team details before the Open even began (I mean, who knew how hard it would be to figure out team colors — every shirt style has to match LOL) to constantly communicating with their teammates (not everyone is on Facebook) to tallying up team points every week (excel madness), all of this couldn’t have been done without you. Thank you for making it happen Eric, Erin and Lianne! ~Angela S.
  • Eva, another pr in her book ?
  • I need to give it to Jack! He tried so hard (I was sitting in front of him) and he gave his whole to the WOD! So awesome! ~Angela W.
  • Hardest worker goes to Angela for showing amazing restraint and discipline NOT going all out in the WOD,keeping her ego in check and remaining true to herself ~Scott
  • Shawn Winters for being committed to the 5:45/6am class during all the workouts. Can’t imagine working out that early, especially doing these grueling open WODs and crushing them without a cheering/motivation squad.

?SPIRIT OF THE GAMES 19.4 Award goes to Dan (that’s a given!)

Dan Unkel. He cheers for everyone!! He always is supportive of other athletes, judges when he can, and does it all with a smile. When I was concerned I couldn’t get to class on time Friday, his response was “don’t worry, I got this”. With his Stars and Stripes outfit, I’d say he definitely riled up the team. -Erin

-Most spirit- Dan Unkel. No need to explain why ????
-Dan- the USA outfit ?‍♀️ had too haha
-Dan for spirit cause, well, that outfit.
-The American Flag outfit… there are not many guys who can pull off an outfit like that… one is in Spain and one is Dan Unkel
-I also have to nominate Dan…no explanation needed ~Scott
-Spirit: Dan Unkel, he shows up to so many different classes judge and cheer and he is always encouraging everyone around him. Dan is always pushing himself and he is willing to try anything…like wearing the flag from head to toe!
-Dan Unkel for his American/Patriotic outfit from head to toe! Also for being a great cheerleader and believing in his teammates. Always has motivating things to say and comes early to cheer everyone on!
-For spirit, Dan! For his outfit this week alone! He just really pulls for everyone!

Spirit of the Games 19.4 honorable mentions:

  • Katie Swift… she was one of the 5:45 am supporters, did her 19.4 and came back in the afternoon with her babies (all 4!) to cheer the crew! So supportive! ~Angela W.
  • Katie Swift, shows up at 5:45 AM to cheer us and judges me….and she’s pregnant with twins. ~Sal
  • For spirit award it’s got to go to Veronica. I feel she gets overlooked by us loudmouths lol but I hear her quietly motivating,complimenting and helping everyone not just her teammates. She’s also dealing with her elbow issue but you would never know because she just shows up and does what she does…quietly!!!
  • I vote for Lisa for showing up for her team to complete 10 snatches after surgery!
  • Angela S. for having a goal outside the open but still doing the WOD for the team ?
  • Gina for spirit this week….she shows up to every class including the teens to support and cheer on all the athletes.she even showed up to the 5:45 this past week but her spirit also shows up in the way she approaches the workouts…for the 2nd week in a row she challenged herself and RX’d the workout even though she knew the burpees (she never does regular burpees nor does she jump over) would get her ~Scott

CrossFit Games OPEN 19.5 Intramural TEENS & KIDS

Remember, this Friday at 4:30pm, the CrossFit Salus Teens will be attacking the last OPEN workout. Catch the kids on Saturday morning around 10:30, too!

Swing by and cheer them on!

Reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am or on Monday during regular class.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there. Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • Your score for the Intramural (for your team) will be taken from Wodify.
    • Please note any tiebreakers in the notes section on Wodify so we can rank accordingly.
  • You have until MONDAY night  to submit your nomination for “Hardest worker” and “Spirit of the Games” award.
    • Email your nomination to angela@crossfitsalus.com.
    • Include the nominee’s name and a sentence or two why you think they deserve the award.
    • If you know what team they’re on, please include that, too.
    • We’ll announce the winner and award the team points the following week.
  • Recover well, train smart, eat well, sleep plenty. It’s the last week of the CrossFit Games OPEN! Let’s do this!

CrossFit Games OPEN 19.1

Wow, what a great start to the competition season! The CrossFit Games OPEN 19.1 was a huge success and the energy at the box was OFF THE CHARTS!

Congratulations to everyone who participated and thank you to everyone who came out to cheer on all the athletes.

CrossFit Games OPEN 19.1 Results

The results for the CrossFit Games OPEN 19.1 Intramural are in!

HEART & SWOLE is in the lead (so far)!

Choosing the awards below is so hard – everyone has so much spirit and literally wears their heart on their sleeve.

?HARDEST WORKER 19.1 Award goes to Kirstin!!CrossFit Games open 19.1 hardest worker

“Kirstin M!!! I was so impressed with Kirstin during 19.1. She is fairly new to CF and unfortunately was getting “no rep” on the wallballs a lot. However, she never faltered! She didn’t show any exasperation whatsoever. She just kept throwing the ball and trying her hardest to hit the target. Kirstin showed what the definition of tenacity really means!”

Hardest Worker 19.1 honorable mentions:

-Julie for giving her all despite being sick and showing up at 5:45am. ~Alicia
-Julie for Hardest Worker because she came back from being sick and pushed herself at 5:45 am! ~Sue
-TQ for making the rower on 19.1 look EASY!
-I nominate Brian Reily for his awesome form on wallballs in 19.1! ~M. Regina
-Gina because although endurance and stamina is not her strength, she kept at it. She really pushed to finish her best round of wall balls at the buzer!
-Stella Regina because she just listened and hustled and powered through.
-Lianne for killing her first open workout!


?SPIRIT OF THE GAMES 19.1 Award goes to Melissa Regina! CrossFit Games open 19.1 spirit of the games

“Melissa Regina for giving up her WOD spot to judge!”

“…she cheers her heart out and stays for everyone!”

“…for going out of her way to support others and judge adults and teens.”

“…she came every class, all weekend and brought her positive attitude with her!”

“…Melissa always has a smile on her face, quietly (selflessly) helping others power through with her positive energy.”

Spirit of the Games 19.1 honorable mentions:

-Scott for best spirit. He has the biggest heart literally and figuratively. ~Alicia
-Scott for Spirit, I don’t think anyone loves the Open as much as Scott. He showed up for almost every class, including the teens, to judge, and cheer everyone on. His energy is infectious. And dressed up in a heart costume for his team ? ~Sue
-Lili for Spirit. Lili has put so much time and effort into all the decorations for the Jacked in the Box team! It was a busy week for her week 1 and she was still able to pull it off. – Eric
-Angela W. Best Deco Ideas “CMO” Catch me outside!
-Angela W for taking the initiative to decorate and be festive…and buy more props for the team!
-Erin for her awesome creative decorating!
-Erin because she showed up on Sunday to cheer!
-Katie for working out for THREE!
-Scott – he wore a HEART!
-Scott with his heart costume and team chants. Also love how he checked in on me even before getting to the box to offer words of encouragement. He is just as supportive and encouraging behind the scenes as you see him being at the box.

CrossFit Games OPEN TEENS & Kids

Fridays at 4:30pm, the CrossFit Salus Teens will be attacking the OPEN. Saturdays at 10:15, the CrossFit Salus Kids will also be participating.

Don’t let the fun stop in the adult classes. These kids are the future! If you’re around, come in and cheer them on (even if just for part of the class). It would mean a lot.

A few reminders for the CrossFit Games OPEN:

  • If you missed the OPEN workout on Friday, you may may make it up on Sunday during basic training between 9:30-10:30am or on Monday during regular class.
    • As always, review the workout movement standards and expectations at https://games.crossfit.com.
    • Please arrange for your own judge to meet you there. Note: coaches are not be able judge OPEN athletes during regular class times.
  • Remember, you must submit your score at https://games.crossfit.com before 8pm on Monday (this is IN ADDITION TO submitting your score on Wodify).
    • CrossFit Games does not accept late submissions.
    • Your score will display on the Games site after we verify your score card.
    • The leaderboard typically doesn’t settle until Wednesday, so hold off from “leaderboarding” (refreshing the screen at a frantic pace on Tuesday morning) 🙂
  • You have until MONDAYnight  to submit your nomination for “Hardest worker” and “Spirit of the Games” award.
    • Fill it out oldschool style with pen and paper at the box or email your nomination to angela@crossfitsalus.com.
    • Include the nominee’s name and a sentence or two why you think they deserve the award.
    • If you know what team they’re on, please include that, too.
    • We’ll announce the winner and award the team points the following week
  • Recover well, train smart, eat well, sleep plenty. The CrossFit Games OPEN 19.2 begins now!

 

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 EtiquetteCrossFit 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, Beyond Orange Endurance, Weightlifting, CrossFit Kids and CrossFit Teens classes! Just shoot us an email at info@crossfitsalus.com before you come so we can get you set up.

We’re located at 547 Route 35 in Middletown, NJ (You’ll need to plug in the a Red Bank postal zip code: 07701 into your GPS). We’re on Route 35 North, just North of Whole Foods – you’ll find us in the Elite Trampoline Academy Plaza.

Schedule Your Drop In Here >>

Athlete of the Month: Megan Fuentes “CrossFit Helps Me Stay Focused”

Congratulations to long-time member, Megan Fuentes for being named CrossFit Salus Athlete of the Month for August! Megan joined us in 2015 and is always smiling, bringing positive energy to every class she attends. Drawn to the sport by her dad, CrossFit is now an important part of her life, helping her stay focused.

We are proud to have you a part of the Salus family and thanks for stepping in to coach CrossFit Salus Kids class this summer!

Megan Fuentes on How CrossFit Helps Her Stay FocusedMegan Fuentes on How CrossFit Helps Her Stay Focused

Athlete of the Month August 2018

1. When and why did you start CrossFit?

I started CrossFit about 7 years ago. My dad started first and would go through movements in the kitchen and convinced me to try it. I had been struggling with Lyme disease and exercise was one way to kick its butt, so I kicked its butt really hard ?

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

CrossFit has made me stronger in a multitude of ways. It has helped me to persevere through WODs and, even more, through life. I can lift more…

I have a better relationship with my body, and I can push my body more when my mind wants to break down.

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

I am finally starting to get strict pull ups and dips!!

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

I have muscles now!

It was actually a tougher transition than one might expect because of the classic standard of beauty that society portrays (which does not have strong traps and defined quads) but I’m proud of what my body can do now.

5. How has CrossFit changed you in other ways?

It keeps me healthy and helps me stay focused.

With a crazy schedule I tend to have waves of coming frequently and then not. When I am not attending classes my stress levels are higher, I feel poorly about myself and I’m not as productive. However, when I am going consistently, I function better all around.

6. How do you describe CrossFit to your friends?

A workout that kicks your ass! You lift weights, do gymnastics movements, and its always changing.

You feel like you’re dying, but it’s great once it’s done ?

7. What keeps you motivated to continue?

Getting better, seeing results, increased confidence, and the community…and feeling jealous when my parents are going but I’m not.

Megan Fuentes on How CrossFit Helps Her Stay Focused8. Favorite lift or WOD?

All the legs! Love squats, handstand push ups, and dubs.

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

Don’t give up! No matter what level you’re at, everyone is pushing just as hard.

It’s not easy, but you’ll be glad you did it.

10. What is your next goal to accomplish?

Staying consistent as school and work pick up again ? and always muscle ups.

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

An EMOM involving dubs and squats, maybe throw some GHD sit ups in there too

12. Favorite thing to do for fun?

Sleep, being outside, and spending time with family and friends

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

Favorite healthy dish at the moment is stuffed tomatoes with quinoa, spinach, pesto, and garbanzo beans.

Splurge? All the carbs. Mostly focaccia grandma pizza from Brooklyn.

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

Wonder Woman because she’s a strong, kind, smart woman…and ridiculously badass in an awesome outfit.

Megan Fuentes on How CrossFit Helps Her Stay Focused15. Favorite motivational quote?

First thing that comes to mind is something that Gino said to me during a workout and it has pushed me ever since. I was resting too much between reps in a WOD and he said, “Pick it up when you don’t want to” it gave me more mental strength to keep going.

16. Interesting fact not many people know about you.

Despite the fact that I have traveled and lived across the world, when I was little I was ridiculously shy and was a koala on my mom…us Brownfelds are all or nothing kind of people ?

Celebrating the Success of our Athletes of the Month

Every month we feature a new “Athlete of the Month” at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, gains and community engagement. These featured athletes are full of motivation. Read their stories to help you stay focused and motivated, too.