Upcoming Events & Announcements:
1) This Saturday (5/24) CrossFit Rockland will be hosting the WOD With Warriors – 21 Gun 2014 Fundraiser for Team RWB (Red, White & Blue). All regularly scheduled classes (including CFK) have been cancelled for the day. If you would like to participate with us REGISTER NOW and show your support!
2) Memorial Day WOD! CrossFit Rockland will be closed this Monday for Memorial Day…BUT we will be hosting a mega WOD class at the Nyack HS track! No need to register, just show up at 9:30am SHARP!!!
3) Starting next week CrossFit Rockland will be adding an 8:30pm WOD class on Monday & Wednesday!! Stay tuned for more WOD classes coming this summer!
Workout of the Day
For time:
50 Back squats (165#/115#)
*No Racks, weight must come from the ground…AND 10 burpees each time the bar returns to the ground!
Competitors Class
With a continuously running clock set for 40 minutes:
For time:
30 Bear complex reps (115#/75#)
*Each time the bar is dropped complete:
3 Burpees
6 Toes-to-bar
9 Wallballs (20#/14#)
At 25:00
21-15-9 reps for time of:
Deadlifts (225#/155#)
Handstand push-ups
*Complete 25 double-unders at the top of each minute.