Holiday Schedule 2018


From our families to yours, we’d like to take a moment to wish all of you a very Merry Christmas, Happy Holidays and a very Healthy New Year!

All the best,

~Your coaching staff at CrossFit Salus:
Gino & Angela, Lisa, Steven, Scott, Megan

2018 Holiday Schedule

Monday, Dec. 24:

9:30 Weightlifting

10:30 CrossFit.
All other classes are cancelled.

Tuesday, Dec. 25:


Wednesday, Dec. 26:

No 5:45am.
All other classes are on as normally scheduled.

2019 is Around the Corner

If you’re already looking forward to kicking off the New Year on the right foot and getting your “best self” back-on-track, listen up.

Starting January 7, we’ll be hosting our very own in-house, 21-day nutrition challenge- partner style!
Registration opens soon; stay tuned for more to come!

New Year’s Schedule

Sunday, Dec. 30:

Join in on our Annual Heroes Meet the Girls Specialty NYE WOD!

We will run additional classes at 8-9:30am & 10-11:30am

Monday, Dec. 31:

No 7pm.

All other classes are on as normally scheduled.

Tuesday, Jan 1, New Year’s Day

No 6am.
All other classes are on as normally scheduled.

CrossFit Salus Friendsgiving Potluck

CrossFit Salus Friendsgiving Potluck:

Sunday, December 16

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

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

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

Join us Sunday, December 16 at 1pm at CrossFit Salus

potluck style & family-friendly

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

Jump on our Facebook page for all the details.

RSVP through Sign Up Genius.

friendsgiving CrossFit Salus


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.

Don’t think you’re “ready” to Start CrossFit?

Don’t think you’re “ready” to Start CrossFit? Think again!

We all had a lot of questions and concerns before we got started.

At CrossFit Salus, we program a “FITNESS” level in every class – lighter weights, modified movements, beginner-friendly.

Come see for yourself.

Our amazing (and patient) coaches are ready for you.
Questions? Give us a shout at

Do you want more than just a workout?

Are you looking for more than just a workout?

We’re not going to lie.

CrossFit Salus Coaching Staff
Meet the CrossFit Salus Coaching Staff (Around the circle from the left) Angela, Lisa, Rich, Cheryl, Scott, Greg, Cat, Steven, Chris, Gino

CrossFit is mentally and physically challenging, which is precisely the reason why it CHANGES LIVES.

At CrossFit Salus, we give you the opportunity to become a better version of yourself and get your energy back to live a full and healthy life.

Instead of going to a regular gym and wandering from machine to machine without any guidance, every single one of our amazing coaches are ready to guide you and encourage you every day, placing strict emphasis on safe movement…and FUN.

Do you want more than just a workout?

Give us a shout to find out more:


New Year’s Eve 2018

Happy New Year!

Announcing a new twist on our annual New Year’s Eve event.

New Years Eve 2018It’s the Girls Meet the Heroes

An Event You’ll Never Forget…

On Sunday, December 31, 11-12:30 or 12:30-3pm, “The Girls” meet the “Heroes” for an unforgettable New Year’s Eve event.

We ring in 2018 as we continue our New Year’s Eve tradition of doing “The Girls”…but now, with a twist as we blend those benchmark Girl WODs we’re all so used to for NYE, with some Hero WODs mixed in.

You can do one, two or three of the special combination WODs. (They will not be too long, two are “doable” by the average Crossfitter, three can be done on warrior mode!)

Come for one. Come for all! You choose.

When does it start? What do I bring?

All the fun starts at 11am.

Always a fun event, bring some snacks to keep you going strong, plenty of water, maybe a change of clothes. And BYOB to hang and have a drink or two after your WOD(s).

Also, we designed a very unique (limited edition) t-shirt for men/ tank for ladies that are available for purchase for $25. Reserve your size while there’s still some left: email

Reserve Now

Reservations are now open on Wodify.

Guests are welcome, choose “drop-in” to reserve and sign your waiver.

When you sign up be sure to give us a shout on Instagram or Facebook page using the hashtags: #GirlsMeetTheHeroes #CrossFitSalusNYE

Modified New Years Day Schedule

Monday, January 1, 2018, we will cancel 6am. All other classes are on as normally scheduled.

Happy New Year!

Athlete of the Month: Brian Lligui

This month we’re excited to feature Brian as our Athlete of the Month! Brian started CrossFit less than a year ago and has embraced it wholeheartedly. You’ll find him at the box every 5pm class plus Oly and Basic Training as he’s “working on becoming the best version” of himself daily.

Give Brian a chalky high five next time you see him at the box!

1. When and why did you start CrossFit?

I started CrossFit in December of 2014

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

I feel my performance has improved and I feel more comfortable doing the movements.

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

Yes! Muscle Ups, Snatch, HSPU (hand stand pushups) and Clean & Jerk

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

My body is always sore now (LOL). Really though, I have more mobility in my body in general.

5. How has CrossFit changed you in other ways?

It’s always helpful after a stressful day at work or school.

I love challenging myself and CrossFit does that every day

6. How do you describe CrossFit to your friends?

You either love it or hate it.

7. What keeps you motivated to continue?

Seeing high quality performances and wanting to be at that level.

8. Favorite WOD or lift?

Squats, Snatch, Overhead Squats

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

Don’t be afraid to fail and always give it all you got.

10. What is your next goal to accomplish…or goat to kill?

10 muscle ups unbroken, butterfly PU, hand stand walk, and be the best version of me that I can be

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

21-15-9: squat at 185, box jumps, wall ball….with a 200m run in between each set

12. Favorite Paleo dish….and favorite “cheat” meal.

Paleo dish: salmon with any veggie.
Cheat Meal: Pizza!!!