WOD – 6.8.18

Christina

Workout of the Day
“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

WOD – 6.2.18

9AM

Workout of the Day
“Tag Team Fran”
With a partner complete 21-15-9 reps each for time of:
Thrusters (95#/65#)
Pull-ups

WOD – 5.30.18

Coach Chris

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 – 5.8.18

Bonnie, Mike & Yonie

Workout of the Day
“Nicole”
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max Rep Pull-ups

WOD – 5.5.18

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

WOD – 5.1.18

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

WOD – 4.12.18

Workout of the Day
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat Snatches (135#/95#)

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.