WOD – 10.14.17

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Workout of the Day
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunges
Run 400m

WOD – 10.13.17

News & Updates
November Nutrition Program – A 30-day nutrition program focused on helping you reach your goals through a functional, whole-foods nutrition approach. Learn how food affects your body and how you can establish behaviors that not only create success, but last.

What’s Included:
Nutrition seminar & guidebook
InBody analysis pre and post
Nutritional Assessment pre and post
Weekly check-ins
Private Support Group
Office hours
Nutritional guidance

To register or for more details, see the Front Desk.

Workout of the Day
Four rounds, each for time of:
Row 1000m

Rest as needed between efforts.

WOD – 10.12.17

Fundraise. Detect. Save.

News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 21st at 9:30am! Sign-up sheets are at the Front Desk for those who would like to participate. If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
Deadlift
7-7-7-7-7

then

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

WOD – 10.11.17

News & Updates
November Nutrition Program – A 30-day nutrition program focused on helping you reach your goals through a functional, whole-foods nutrition approach. Learn how food affects your body and how you can establish behaviors that not only create success, but last.

What’s Included:
Nutrition seminar & guidebook
InBody analysis pre and post
Nutritional Assessment pre and post
Weekly check-ins
Private Support Group
Office hours
Nutritional guidance

To register or for more details, see the Front Desk.

Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Overhead Squats (95#/65#)
Burpees Over Bar

WOD – 10.10.17

Fundraise. Detect. Save.

News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 21st at 9:30am! Sign-up sheets are at the Front Desk for those who would like to participate. If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
Three rounds for time of:
15 Power Snatches (115#/75#)
15 Toes-to-bar

WOD – 10.9.17

News & Updates
November Nutrition Program – A 30-day nutrition program focused on helping you reach your goals through a functional, whole-foods nutrition approach. Learn how food affects your body and how you can establish behaviors that not only create success, but last.

What’s Included:
Nutrition seminar & guidebook
InBody analysis pre and post
Nutritional Assessment pre and post
Weekly check-ins
Private Support Group
Office hours
Nutritional guidance

To register or for more details, see the Front Desk.

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
30 Clean & Jerks (135#/95#)
60 Wallballs (20#/14#)
30 Pull-ups
60 Burpees

WOD – 10.8.17

Andy

News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 21st at 9:30am! Sign-up sheets are at the Front Desk for those who would like to participate. If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
Complete the following every minute on the minute for 8 minutes:
Odd – 10 Right-arm Kettlebell Snatches + 5 Burpees
Even – 10 Left-arm Kettlebell Snatches + 5 Burpees

Men use 53# kettlebell
Women use 35# kettlebell

WOD – 10.7.17

CrossFit Rockland Kids

News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 21st at 9:30am! Sign-up sheets are at the Front Desk for those who would like to participate. If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
“CF Team Series 17.1”
9-15-21 reps for time of:
Synchronized Thrusters (95#/65#)
Synchronized Bar-facing Burpees

WOD – 10.6.17

Mills

News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 21st at 9:30am! Sign-up sheets are at the Front Desk for those who would like to participate. If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
For time:
1200m Row
1200m Run
120 Double-unders

WOD – 10.5.17

T-Rex

News & Updates
Barbells For Boobs – This years event will be held on Saturday, October 21st at 9:30am! Sign-up sheets are at the Front Desk for those who would like to participate. If you would like to fundraise or donate to help support our team please CLICK HERE.

Workout of the Day
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups