Announcements:
1) Our new CrossFit Rockland Kids program officially starts this Saturday (January 4th)! The CrossFit Rockland Kids classes are as follows:
CrossFit Rockland Super Heroes (Ages 8-12): 12:15pm – 1:00pm
CrossFit Rockland Junior Heroes (Ages 5-8): 1:00pm – 1:30pm
If you would like additional details or would like to have your child participate, please CONTACT US.
2) Our next Whole30 Challenge will run from January 6th – February 4th. Full details have been posted on our EVENTS page!
Workout of the Day
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53#/35#)
60 Sit-ups
70 Burpees
Competitors Class
Fun with Half Squats…
2 Sets of 15 @ 135#/95#
2 Sets of 20 @ 95#/65#
2 Sets of 25 @ 45#/35#
*Each Squat goes all the way down, but only halfway up…then back down. Don’t stand all of the way up until you finish the final rep.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53#/35#)
60 Sit-ups
70 Burpees