WOD – 1.11.18

Mazie

Workout of the Day
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135#/95#)
Ring Dips

WOD – 12.20.17

Steph

Holiday Schedule
Christmas Holiday Schedule:
Sunday (12/24) – CLOSED
Monday (12/25) – CLOSED

Workout of the Day
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD – 12.7.17

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by the end of TODAY!

Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
“The Ghost”
Six rounds of:
1 Minute of Rowing (calories)
1 Minute of Burpees
1 Minute of Double-unders
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score.

WOD – 12.2.17

Bri

News & Events
Project Joy – Please help us help those in need this holiday season through People to People & Project Joy! Project Joy provides gifts for families in Rockland County so their children can have a happy holiday. Donations can be board games, books, clothing, toys, sports equipment, musical instruments, or anything else a child would enjoy.

No need to wrap! Just drop off your donation here at CrossFit Rockland by December 7th!

Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
For time:
2K Row

WOD – 11.21.17

Stephen

Holiday Schedule
Thanksgiving Holiday Schedule:
Thu (11/23) – CLOSED
Fri (11/24) – 9:30am ONLY (Class Registration Not Required)
Sat (11/25) – Regular Class Schedule
Sun (11/26) – CLOSED

Workout of the Day
“The KB Test”
Three rounds of:
30 Kettlebell swings – 1:00 on/1:00 off (70#/53#)
Every rep under 30 requires you to make up the difference in burpees during rest.

then

“Last Man Standing”
With a continuously running clock do one push press (95#/65#) and one over-the-bar burpee the first minute, two push presses and two over-the-bar burpees the second minute, three push presses and three over-the-bar burpees…continuing until the last man is standing!

WOD – 11.16.17

David

Workout of the Day
“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)

WOD – 11.4.17

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Workout of the Day
“Josh”
For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats (95#/65#)
30 Pull-ups
9 Overhead Squats (95#/65#)
18 Pull-ups

WOD – 11.1.17

Danny

Workout of the Day
“Strict JT”
21-15-9 reps for time of:
Strict Handstand Push-ups
Strict Ring-Dips
Hand Release Push-ups

WOD – 10.26.17

Barbells For Boobs – 2017

Workout of the Day
“Diane”
21-15-9 reps for time of:
Deadlifts (225#/155#)
Handstand Push-ups

BARBELLS FOR BOOBS – 2017

Fundraise. Detect. Save.

It’s time to show your support! Our annual Barbells For Boobs Fundraiser kicks off today at 9:30AM! All classes and programs have been cancelled for this event. If you would like to donate to help support our team please CLICK HERE.

Workout of the Day
“Grace”
For time:
30 Clean & Jerks (135#/95#)