WOD – 2.14.18

Happy Valentine’s Day

Workout of the Day
“Mountain of Love 2.0”
For time:
50 Partner Sit-ups
150 Ping-pong Burpee Box Jumps (24”/20”)
50 Partner Sit-ups
150 Ping-pong Wallballs (20#/14#)
50 Partner Sit-ups

WOD – 12.22.17


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

Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell Swings (70#/53#)
4 Handstand Push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box Jumps (24”/20”)
11 Overhead Squats (95#/65#)
12 Broad Jumps

On the 12th day of Christmas my coaches gave to me……

Oh yes, it’s that time of year again!!! You remember how this one goes, you will perform 1 of the first movement….then 2 of the second movement, back to 1 of the first….then 3 of the third, back to 2 of the second, and 1 of the first….then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first….etc….ALLLLLLLL the way to 12!!!

HAVE FUN!!

WOD – 12.12.17

Happy Hanukkah!

News & Events
Holiday Scavenger Hunt/Party – Santa Went Rogue!! Join your CFR family on a hunt to find Santa! Teams of 4-5 will travel from point to point, gathering clues and completing tasks to find the big guy. The night will end with food and drinks at your last stop!

Saturday, December 16th at 6:00pm

Sign-up at the Front Desk! Volunteer drivers needed!

Workout of the Day
“8 Crazy Nights”
Eight rounds for time of:
8 Medball Cleans (20#/14#)
8 Burpees
8 Wallballs (20#/14#)
8 Box Jumps (24”/20”)
8 Hang Power Cleans (95#/65#)
8 Push Press (95#/65#)
8 Kettlebell Swings (70#/53#)
8 Pull-ups

WOD – 11.24.17

Yup!

Holiday Schedule
Thanksgiving Holiday Schedule:
Thu (11/23) – CLOSED
Fri (11/24) – 9:30am ONLY (Class Registration Not Required)
Sat (11/25) – Regular Class Schedule
Sun (11/26) – CLOSED

Workout of the Day
“I Love Leftovers”
With a partner complete the following for time:
160 Wallballs (20#/14#)
80 Pull-ups
40 Alternating Pistol Squats
80 Hand Release Push-ups
160 Double-unders

This is a tag-team style workout in which only one athlete in the team can be working at a time.

WOD – 11.1.17

Danny

Workout of the Day
“Strict JT”
21-15-9 reps for time of:
Strict Handstand Push-ups
Strict Ring-Dips
Hand Release Push-ups

WOD – 10.31.17

Happy Halloween

Workout of the Day
Survive as long as you can for 30 minutes:
Zombie Hiccups (1 min)
Grave Jumps (1 min)
Pumpkin Swings (1 min)
Sasquatch Squats (1 min)
Candy Corn Cal Row (1 min)
Horror Hill Sprint (100m)

Repeat for a total of 5 lives…

WOD – 9.16.17

Rogue Fitness

Workout of the Day
“Cindy Tag”
With a partner complete as many rounds as possible in 20 minutes of:
Run 400m
5 Pull-ups
10 Push-ups
15 Squats

Athlete #1 will begin “Cindy” while Athlete #2 runs 400m. Once Athlete #2 returns, he/she will pick-up in the sequence where Athlete #1 left off. This tag continues until time has expired.

WOD – 9.11.17

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 – 8.21.17

Coach Jules

Workout of the Day
“Jules”
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 – 7.14.17

Family Foam Rolling

Workout of the Day
“Unbroken, I Dare You”
For time:
30 Thrusters (95#/65#)
10 Burpees
25 Push Jerks (95#/65#)
10 Burpees
20 Front Squats (95#/65#)
10 Burpees
15 Push Press (95#/65#)
10 Burpees
10 Back Squats (95#/65#)
10 Burpees
5 Strict Press (95#/65#)
10 Burpees