5-Minute Meditation with Gina

guided meditation gina

Starting a New Fitness Journey

As a Yogi, Gina was already active, but she craved more. She actually started CrossFit as a way to connect with her family’s conversation at the dinner table. But, soon found she discovered she was competitive and even loved lifting weights, too!

Her progress was motivating. New deadlift PRs, first-time handstand push-ups…the list goes on!

Shifting Her Mindset with Nutrition Coaching

Soon after joining Salus, Gina began working with Coach Angela on her nutrition and continued to make an amazing transformation. Coming from WW, which uses a point-based system for weight loss, she shifted her mindset to a behavior-change approach for healthy living.

Her view on what and how she was eating changed and that gave her a new-found freedom over food. Her mind and body both responded positively.

Meet Gina:

Gina brings an amazing energy everywhere she goes, especially as a Reiki Master. Find out what Reiki is all about and how Gina uses this mindset in her everyday life.

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. According to Mindful.org, “While mindfulness is innate, it can be cultivated through proven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep); short pauses we insert into everyday life; and merging meditation practice with other activities, such as yoga or sports.”

Try This Guided Meditation with Gina, Reiki Master

In this guided meditation, Gina offers an opportunity to bring awareness to our breath, settle the mind, and dedicate a few minutes to self-care.

We are honored to have her lead us through a 5-minute guided meditation. Please join us:

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 (info@crossfitsalus.com).
  • Come in for a free trial class and experience it for yourself.

Read: What to Expect During Your First CrossFit Class

Athlete of the Month: JF

We are excited to feature long-time member, JF, as our June Athlete of the Month! Read his story below and get inspired!

1. When and why did you start CrossFit?

I started CrossFit in December 2013. My exercise at the time was running three loops around my neighborhood three times a week, shortly after getting home from work. I wanted to do something more dynamic, but was stymied by a heavy schedule at work, and a long commute. We’d driven by Salus dozens of times over the course of 2013.

I checked out the website sometime in the early fall, was intrigued by Gino and Angie’s passion for health and fitness, and by the enthusiasm of the athlete’s testimonials.

So I procrastinated for a few months, and finally committed just before Christmas.

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

My performance has changed in every way. For those first few months, when checking out the WOD before class, there were many times I thought: “Not sure I’ll make it through this one” or “How am I gonna to do that?” or “I hope I don’t throw up today.”

After those first few tentative months and through today, it is more “This will be fun” or “This will be a challenge” or “This is going to really suck, but I know I’ll feel great afterwards.”

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

So many. Kipping pull-ups were a real challenge when I first started, now I enjoy them. Wall climbs. I love Turkish Get-Ups, even though it took me months to perform the proper sequencing.

And, of course, the dreaded double under.

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

I am very lucky. While it’s very easy for me to fall out of shape, it is hard for me to really put on a lot of weight. That said, at the end of last summer, after a 15 month CrossFit hiatus on account of a very busy time at work, I was the heaviest I’ve ever been. Since that time, and with a real commitment to 3-4x times a week at the box and a better diet, I once again easily fit into all my pre-hiatus clothes.

I am much leaner around the waist and can button my dress shirts without inducing lightheadedness.

I am generally more toned; definitely not a marble statue, but better proportioned than the skinny-but-puffy marshmallow of last summer.

5. How has CrossFit changed you in other ways?

CrossFit has had an unequivocally positive effect on my diet and my energy throughout the day.

Pre-CrossFit, my diet was heavily skewed towards carbs and sugar. I was eating a lot of cereal and pasta, but very little protein. One large light and sweet Dunkin’ Donut coffee would start my day, and I couldn’t turn out the lights without something Entenmann’s. As a result, there were significant lulls during the day, and weight gain.

Today, breakfast is eggs and vegetables. Then salmon, chicken or lean beef for lunch, and usually something similar complimented by veggies for dinner. I substitute a piece of dark chocolate for Entenmann’s (most days).

I feel so much better on a day-to-day basis.

6. How do you describe CrossFit to your friends?

I usually say CrossFit is similar to the most fun times of playing team sports in high school and college.

It promotes comparable feelings of accomplishment and satisfaction that accompanies physical exertion in the pursuit of personal improvement and well-being.

7. What keeps you motivated to continue?

Motivated: The camaraderie and collegiality of Salus; the coaches and the athletes, the friendships.

Salus has a strong culture of support and teamwork; people care about each other, and encourage the best of each other (even, and especially, when bustin’ on each other). More broadly: I love that CrossFit is an active supporter of the military, first-responders and law enforcement.

Personally: Feeling consistently better at (almost) 50 than I did from 30 thru 45 is strong incentive.

8. Favorite lift or WOD?

I have no particularly favorite individual WOD. I just enjoy the constant rotation between strength and movement, core stability and aerobic conditioning.

Team WODs are always a blast, no matter with whom you are paired.

But I especially like 7:30am on Saturdays with my Team Saturday pals, Ron Duce and Bill Gettings. As long as the weights are heavy (for Bill) and there are no Burpees (for Ron), we’ll be good.

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

Make a promise to yourself that you will give CrossFit three months.

It is different than any fitness program you’ve ever tried, and it will demand more of you than anything you’ve done for “exercise” as an adult. You’ll be sore across the full landscape of your body.

However, the community is so supportive, and the encouragement from coaches and peers to succeed at developing skills, strength and stamina to your own abilities with no judgments is exceptionally rewarding.

10. What is your next goal to accomplish?

A long term goal is have the flexibility, strength and balance to do pistols.

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

The basics: Something I’ll call “The 77”:

  • 11 Rounds:
  • 7 pull ups
  • 7 sit ups
  • 7 push ups
  • 7 24 in. box jump overs

12. Favorite thing to do for fun?

The most fun is a full-day summer hang on the beach with my wife and kids and a good book, followed by a casual sunset dinner with a few glasses of good red wine.

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

Healthy: Salmon, brown rice and broccoli.

Splurge: The Margherita pizza from Bistro in Red Bank; a juicy piece of Peter Luger’s Canadian bacon; the aforementioned Entenmann’s.

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

The fourth Beastie Boy. “Licensed to Ill” was released when I was a senior in high school. I just finished “The Beastie Boys Book”, their autobiography. Those guys had fun.

15. Favorite motivational/Inspirational quote?

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming.”

Theodore Roosevelt

16. Interesting fact not many people know about you.

If all the practice swings with a PVC during warm ups hasn’t given it away…I love golf!

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,

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!


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 Salus…our name

Ever wonder how we came up with our name? CrossFit Salus

The Latin word Salus has many meanings: health, well-being, safety and salvation.

(pronounced ‘s ai l uh s‘)

CrossFit Salus

The “O” in CrossFit is the box that represents the three modalities most commonly found in CrossFit workouts including metabolic conditioning (like running, rowing and jumping rope), gymnastics movements (like push-ups, pull-ups, ring work and muscle-ups), and weightlifting (like the clean and jerk, dead lift and the overhead squat). Don’t worry if you don’t know what these are – our job is to teach you!

The “A” in Salus represents the solid foundation the CrossFit philosophy is balanced on as well as the classic CrossFit Pyramid.


Level 1: Nutrition

Everything should start with nutrition as your base. If you eat terrible, you’re going to get terrible results. Simple as that. Without getting too complicated – eat meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Eat only enough to support exercise but not to add body fat. Check out Foundation Nutrition Coaching for more information.

Level 2: Metabolic Conditioning

Simply put: cardio, aerobic capacity. Want to “breath better?” Climb stairs without getting out of breath, enjoy a hike with the kids? Jump rope, row, bike, run…even burpees will help you with that. Check out CrossFit Salus Endurance for more information.

Level 3: Gymnastics

Control your own body in space and time and perform all range of motion is why we emphasize mobility and gymnastics skill work. At Salus, we love to work on bodyweight exercises like pushups, pullups, handstands. We get our hands on the floor, we hang from the rings, bars and always focus on safety first.

Level 4: Weightlifting

There’s a reason gymnastics comes before weightlifting. Too many times, people want to jump right to the weights before they master their own body weight exercises (gymnastics). But if you haven’t gained mastery of your own body or developed some level of aerobic conditioning, your gains in weightlifting will be slowed. Be patient and trust the process. The elite weightlifting skills as seen in the Olympics are known as the Snatch and the Clean and Jerk. Check out TripleX Weightlifting for more information.

Level 5: Sport

The programming at CrossFit Salus is designed to build your foundation that allows individuals of all levels and all ages to enjoy athleticism, strength and endurance. Whether you’re playing a game of ball with your kid on the weekend or training for a local CrossFit competition, follow this process and you’ll see the results come.


CrossFit Salus elementsCrossFit seeks a balance of the ten general physical skills, placing no one skill above the others.

  1. Cardiovascular endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

The goal is to have no weakness…which means finding which of these ten you’re not good at and attacking them until there’s something else on the list that’s a weakness and then attacking it and so on. The process is never ending and the goals are constantly changing.

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.

Athlete of the Month: Brian Zink Talks About Success One Day At a Time

Brian Zink has been a member at CrossFit Salus since April 2016! We met him a few months before that during the CrossFit Open. You may not know it, but he’s a very competitive person. And he’s on a mission to RX all of the CrossFit 2019 Open WODs. Approaching every day at the box with enthusiasm, Brian does a great job of adding a dose of healthy competition (and jokes) to any class he attends. He leaves it all on the floor and strives for success one day at a time.

Athlete of the Month Brian Zink SuccessThis athlete has heart! When Brian finishes, he’s often the one cheering the loudest or running last laps with those who are finishing up. He inspires people to do their best and he inspires us with his positive attitude and unwavering work ethic. We’re honored to have him as a staple in our CrossFit Salus community! Meet Brian Zink!

Brian Zink on Success

Athlete of the Month July 2018

1. When and why did you start CrossFit?

I started CrossFit officially when I joined Crossfit Salus 2+ years ago. My wife dropped in for the CrossFit Open in 2016 at CrossFit Salus and witnessed how instructional the coaches are, and supportive the community was to a visitor. I quickly realized this was the proper place for me to learn all of the movements.
CrossFit is a great way for people of all ages to get into great physical condition and be competitive on a daily basis.

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

Prior to CrossFit my fitness was mostly cardio based, but recurring calf and back injuries led me to CrossFit where I can say those two issues are in the rear view mirror with better form, mobilization and physical therapy.

CrossFit Salus is a special place where their stable of coaches include Regional Athletes, Olympic gymnasts, Nationally Competitive Olympic Weightlifters, Massage and Physical Therapists are all critical pieces to keeping this 42-year old healthy and on the playing field working toward my short and long term goals!

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

The last 2+ years has been a journey of learning many new exercises while learning better form and mobility.

Most recently I have learned pull-ups and hang squat cleans

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

I have lost 2 inches on my waist line and 15 lbs since I began.

5. How has CrossFit changed you in other ways?

In the last 12 months I have been getting more sleep, eating more healthy and have seen this translate into better results in the gym and increased energy levels throughout the day.

6. How do you describe CrossFit to your friends?

It is not a CULT and the quicker you stop making excuses the sooner you will be in the best shape of your life!

I used to be that skeptical person who didn’t think a 7 minute WOD was enough exercise for the day, but I was absolutely wrong!

CrossFit is different every day focusing on multiple different muscle groups, many which I didn’t know existed.

Athlete of the Month Brian Zink Success7. What keeps you motivated to continue?

There are still many movements that I can’t do or haven’t perfected.

Failure = Motivation for me to keep coming back and trying harder.

Failure today makes success tomorrow that much sweeter!

8. Favorite lift or WOD?

Any Hero WOD 30 minutes or greater!

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

Check your ego at the door.

Listen to your coaches and your body!

Learn proper form and increase mobility before increasing the weight.

Embrace the Suck, every single person in the box had a first day, week, month of CrossFit !

10. What are your next goals to accomplish?

Hand Stand Push-ups
Long Term: RX all CrossFit Open WODS in 2019

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

For Time:
800M run then 2 rounds of
10 Pull-ups
20 Box Jumps (24/20 inches)
30 DB Snatches (50lb/35lb)

1000M row then 2 rounds of
10 T2B
10 Clean and Jerks (135lb/95lb)
10 Burpees over Bar

50 calorie assault bike then 2 rounds of
10 T2B
10 Clean and Jerks (135lb/95lb)
10 Burpees over Bar

1000M row then 2 rounds of
10 Pull-ups
20 Box Jumps (24/20 inches)
30 DB Snatches (50lb/35lb)

Finish with a 800M run

12. Favorite thing to do for fun?

Family day at the beach or watching the family (wife included) compete in sports!

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

Grilled Chicken and Rice
Pizza or Nicholas Creamery

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

Gumby and flexible are synonymous. One of my biggest hurdles with many of the CrossFit movements is my lack of flexibility.

15. Favorite inspirational quote?

“Hard work beats talent when talent fails to work hard” – Tim Notke, HS Basketball coach

Athlete of the Month Brian Zink Success16. Interesting fact not many people know about you?

I am quietly a very competitive person.

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 and get inspired.

Athlete of the Month: Tyler Quarantiello is Motivated to Change

Athlete of the Month: Tyler Quarantiello is Motivated to Change

Since joining CrossFit Salus last summer, he has been motivated to change his life for the better. Through exercise and clean eating TQ has lost 60 pounds, become more efficient at being a firefighter and has motivated more people than he probably realizes. Please give a chalky high five to our next Athlete of the Month: Tyler Quarantiello!Athlete of the Month: Tyler Quarantiello is Motivated to Change

1. When and why did you start CrossFit?

I started CrossFit in August of 2017. I live very close to the box and always wondered what CrossFit was about.

I was a member of a local gym and found myself having trouble finding the motivation to get there on a consistent basis.

After moving to Middletown…

I found myself in the worst shape of my life and knew I needed a change.

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

My cardio has improved drastically in less then a year since I started at Salus. I also feel way more balanced and flexible.

I also feel stronger then I have ever been.

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

The Olympic lifts are all new to me. I lifted weights consistently since college, but never did snatches and cleans.

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

I lost over 60 pounds since I joined CrossFit Salus.

I fit into jeans that I wore in college, clothes fit me better and I feel much more comfortable in my body.

5. How has CrossFit changed you in other ways?

Athlete of the Month: Tyler Quarantiello is Motivated to ChangeMainly, CrossFit motivated me to really change the way I eat because I quickly realized that I would need to eat healthier if I wanted to succeed at CrossFit . I realized that I would not be as strong or athletic if I continued to eat processed foods and continued to consume alcohol too often.

I also believe I am more efficient being a firefighter because I am in much better shape then I was before I started CrossFit.

I find myself going to bed earlier at night and sleeping better. My energy levels have gone through the roof and I am always motivated to do things around my house or go outside and be active.
I honestly feel like CrossFit has changed my life for the better.

6. How do you describe CrossFit to your friends?

Talking about CrossFit has become something I tend to talk about frequently with my friends. They are sure to let me know that they know I started CrossFit and that I love it. I describe it as an always changing extremely challenging workout that pushes you to your limits every session.

I explain how there are usually three parts, stretching and warming up, strength training, and the WOD and that all three aspects are challenging and fun.

7. What keeps you motivated to continue?

I have always been a competitive person. The challenge of the WODs keeps me motivated because I want to do the workouts efficiently and competitively as possible.

8. Favorite lift or WOD?

I really enjoy the Assault Bike and the Rower.

My favorite lifts would be bench and shoulder press.

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

Something that I believed helped me in the beginning stages of CrossFit was working on my cardio. I found myself so gassed in the WODs early on, so I did running, cycling, and swimming on my own to raise my cardio level. Keep at CrossFit and don’t give up.

10. What is your next goal to accomplish?

Short term I would like to be able to successfully do kipping pull-ups.

Motivated to change, my main goal as of right now is to be able to RX every workout in next years Open.

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

800 Meter run
50 Situps
50 Cal Assault Bike
50 Deadlifts @135
50 Cal Row
50 Wall Balls
800 Meter run

12. Favorite thing to do for fun?

Golf and sitting on the beach.

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

Healthy: Seared Tuna with a greek yogurt wasabi sauce on the side & roasted asparagus.
Cheat: PIZZA

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

I would no question be a professional golfer like Jordan Spieth or Rickie Fowler. They enjoy life and party hard and just seem to always be doing awesome things. I love to golf and couldn’t imagine getting paid millions of dollars to play it. I’d rather be a golfer than any other athlete because golfers can elect not to play in tournaments if they don’t want to and it would be easier to maintain a social life and be a family man.

15. Favorite motivational/Inspirational quote?

Athlete of the Month: Tyler Quarantiello is Motivated to ChangeModeration is for cowards. Anything in life worth doing is worth overdoing.

16. Interesting fact not many people know about you.

I love to cook