A Letter From Ronni…..


I would like to thank everyone at CrossFit Rockland for your support throughout the past few months and especially during the past week when my father passed away.  The cards, paleo treats, well wishes and visits left me speechless (yes, believe it or not).  When I describe CrossFit to noncrossfitters , they don’t get  the concept of the WOD, the sense of community, and helping your own during tough times.  I’ve been to many gyms in the County and never had a hard time talking to people.  I’ll basically talk to anybody who listens.  However, once I joined CrossFit, I found something different from any other gym.  I’m having fun, learning how to do the movements correctly, and watching my body change.  But most importantly, I’m cultivating meaningful friendships.  When I walk in at 6:00 AM, I’m happy to see the 6:00 AM  crew.  As tired as we are, we always seem to have fun with our incessant talking, crude jokes, and of course our WODS.  I thank all the coaches for their patience and dedication to all of us.  I don’t think you realize the impact that you have on us through your advice and constant push to challenge ourselves.  I continue to hear the voices of Debbie and Drew in my sleep to go deeper and lower (of course referring to my squats).  Whether we are getting gashes from the box, tears in our hands, or falling off the boxes during box jumps, the coaches are there to support us through the pain and continue to help us achieve our goals.

You guys are a special bunch.  I’d like to make a toast in my dad’s memory.  To good health, tasty paleo treats, great friendships, and being able to master one double under.



WOD – 11/27/12

In groups of 5 complete the following:
Max effort (ME) weighted pull-ups – 5×3


Five rounds for time of:
7 Push press (115#/80#)
14 Wallballs (20#/14#)

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