WOD – 3.23.18

18.3

CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open finishes tonight with workout 18.5! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CF Open 16.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Bar Facing Burpees

WOD – 3.16.18

Sign-up at the Front Desk

CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open continues tonight with workout 18.4! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CF Open 15.5”
27-21-15-9 reps for time of:
Calorie Row
Thrusters (95#/65#)

WOD – 3.9.18

Mark

CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open continues tonight with workout 18.3! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CF Open 16.3”
Complete as many reps as possible in 7 minutes of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups

WOD – 3.2.18

18.1

CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open continues tonight with workout 18.2! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CF Open 15.1”
Complete as many reps as possible in 9 minutes of:
15 Toes-to-bar
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)

WOD – 2.23.18

Jamie Sr.

CrossFit Open – 2018
Friday Night Lights – The 2018 CrossFit Open kicks off tonight with workout 18.1! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CF Open 12.1”
Complete as many reps as possible in 7 minutes of:
Burpees

WOD – 12.26.17

Paulina

Holiday Schedule
New Year’s Holiday Schedule:
Sunday (12/31) – CLOSED
Monday (1/1) – CLOSED

Workout of the Day
“CF Open 17.5”
Ten rounds for time of:
9 Thrusters (95#/65#)
35 Double-unders

WOD – 12.18.17

Katherine

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

Workout of the Day
“CF Open 14.1”
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power Snatches (75#/55#)

WOD – 3.24.17

The CrossFit Rockland Pub

CrossFit Open – 2017
Friday Night Lights – The 2017 CrossFit Open wraps up tonight with workout 17.5! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CF Open 14.1”
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

WOD – 3.17.17

CrossFit Open – 2017
Friday Night Lights – The 2017 CrossFit Open continues tonight with workout 17.4! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Gym News & Events
Shop & Wine Ladies Night
– Saturday, March 18th at 6:00pm
A night about being together, having some drinks, getting in laughs and doing a little shopping!! This is a Ladies Only BYOB event, so ladies grab your favorite bottle of wine and sign up at the Front Desk today!

St. Patrick’s Day “Murph” – Sunday, March 19th
Our annual St. Patrick’s Day “Murph” will be held this Sunday! We will run two heats this year (9:00AM & 10:00AM). Please register at the Front Desk if you would like to join us. Heats are first come first serve, so sign up today!

Workout of the Day
“CF Open 15.1”
Complete as many rounds and reps as possible in 9 minutes:
15 Toes-to-bar
10 Deadlifts (115#/75#)
5 Snatches (115#/75#)

WOD – 3.10.17

Mike

CrossFit Open – 2017
Friday Night Lights – The 2017 CrossFit Open continues tonight with workout 17.3! All registered participants should be at the gym by 6pm! Both the 5:30pm & 6:30pm evening WOD classes will be cancelled for this evening.

Workout of the Day
“CrossFit Open 15.3”
Complete as many rounds as possible in 14 minutes of:
7 Muscle-ups
50 Wallballs (20#/14#)
100 Double-unders