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
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
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
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
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
Workout of the Day
“Coe”
Ten rounds for time of:
10 Thrusters (95#/65#)
10 Ring Push-ups
WOD – 5.29.17
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
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
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.