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.

WOD – 6.10.17

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Workout of the Day
“Coe”
Ten rounds for time of:
10 Thrusters (95#/65#)
10 Ring Push-ups

WOD – 5.29.17

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Memorial Day Holiday Schedule
Saturday (5/27) – REGULAR
Sunday (5/28) – CLOSED
Monday (5/29) – OPEN GYM (9:00AM – 12:00PM)

Workout of the Day
“Maupin”
Four rounds for time of:
Run 800 meters
49 Push-ups
49 Sit-ups
49 Squats

WOD – 5.20.17

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Workout of the Day
“Artie”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters (95#/65#)

WOD – 3.19.17

St Patrick’s Day “Murph” – Today

Gym News & Events
St. Patrick’s Day “Murph” – Sunday, March 19th
Our annual St. Patrick’s Day “Murph” is today!! We will run two heats this year (9:00AM & 10:00AM) for those who registered to participate. All regularly scheduled classes and programs have been cancelled for today.

Workout of the Day
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.

WOD – 9.10.16

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.

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 – 5.30.16

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

News & Events
Memorial Day Holiday Hours:
Fri (5/27) – Regular Class Schedule
Sat (5/28) – Regular Class Schedule
Sun (5/29) – CLOSED
Mon (5/30) – 9:30am ONLY (Registration not required)

Workout of the Day
“Severin”
For time:
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
*If you’ve got a twenty pound vest or body armor, wear it.

WOD – 5.14.16

Chief Petty Officer Nate Hardy was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Chief Petty Officer Nate Hardy was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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