WOD – 4.12.18

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

WOD – 2.28.18

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.

Schedule Changes
Starting March 5th, 2018 we are making the following changes to our class schedule:

CrossFit Class Additions
12:30PM – Mon thru Fri
9:00AM – Sunday

CrossFit Class Deletions
7:30AM – Mon & Wed

Workout of the Day
“Havana”
Complete as many rounds as possible in 25 minutes of:
150 Double-unders
50 Push-ups
15 Power Cleans (185#/125#)

WOD – 12.16.17

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family tonight on a hunt to find Santa!

Please be at CFR no later than 6:00pm with the following items:
– $4 (in singles)
– 1 Canned Food Item
– Cell Phone (with internet access)
– A Fun Attitude!

Workout of the Day
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

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 – 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 – 9.23.17

Workout of the Day
“Randy”
For time:
75 Power Snatches (75#/55#)

WOD – 9.2.17

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Labor Day Holiday Schedule
Sat (9/2) – Regular Class Schedule
Sun (9/3) – CLOSED
Mon (9/4) – 9:30am ONLY (No Class Cap)

Workout of the Day
“Bradshaw”
Ten rounds for time of:
3 Handstand Push-ups
6 Deadlifts (225#/155#)
12 Pull-ups
24 Double-unders

WOD – 8.12.17

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Rock N’ WOD
This Sunday (tomorrow) CrossFit Rockland will be hosting a WOD with a LIVE band!! Workout starts at 11:00am. $10 for participation will go to the bands’ favorite local charity and 50/50 cash prize raffle. Please register at the Front Desk today!

Workout of the Day
“Jenny”
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats (45#/35#)
20 Back Squats (45#/35#)
Run 400m

WOD – 7.29.17

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Workout of the Day
“Holbrook”
Ten rounds, each for time of:
5 Thrusters (115#/75#)
10 Pull-ups
100m Sprint
Rest 1 minute

WOD – 7.1.17

Jamie Sr.

July 4th Holiday Hours
Sat (7/1) – Regular Class Schedule
Sun (7/2) – CLOSED
Mon (7/3) – 9:30am, 4:30pm & 5:30pm
Tues (7/4) – 9:30am ONLY (No Class Cap)

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.