WOD – 11.11.18

Lauren & Meg

Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds

Rest 4 minutes between rounds.

*In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).

WOD – 11.9.18


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

WOD – 10.22.18

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.

Program begins on November 11th. To register or for more details, see the Front Desk.

Workout of the Day
“Complex Fran”
For time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95#/65#)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters (95#/65#)
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters (95#/65#)


Fundraise. Detect. Save.

It’s time to show your support! Our annual Barbells For Boobs Fundraiser kicks off today at 10:00am! All classes have been cancelled for this event. If you would like to fundraise or donate to help support our team please CLICK HERE.

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

WOD – 9.21.18


Workout of the Day
21-15-9 reps for time of:
Thrusters (95#/65#)

WOD – 9.11.18

Today we will pay tribute to those lost on September 11th, 2001 with a CrossFit Rockland WOD named “The Towers”.
This WOD is done every year at CFR on 9/11 in remembrance of those lost that day.
They remain forever in our hearts…

Workout of the Day
“The Towers”
Two rounds for time of:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run

WOD – 9.3.18

Labor Day

Workout of the Day
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

WOD – 8.31.18


Labor Day Holiday Schedule
Sat (9/1) – Regular Class Schedule
Sun (9/2) – Regular Class Schedule
Mon (9/3) – 9:30am ONLY (No Class Cap)

Workout of the Day
Six rounds for time of:
14 Wallballs (20#/14#)
14 Burpees

Every odd minute do 1 Deadlift (315#/225#).
Every even minute do 1 Muscle-up.

WOD – 8.30.18

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Workout of the Day
For time:
Run 1 mile
Row 2K
Run 1 mile

WOD – 8.4.18


Workout of the Day
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats