CATCH!!
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WOD – 6/16/12
Ten rounds for time of:
100m Sprint
10 Wallball shots (20#/14#)
Post time to comments.
Coach B and Some Snatch Tips….
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The CrossFit Warwick Summer Challenge is tomorrow!
We are planning to set up camp in “Tent City” so look for the CrossFit Rockland banner (yes, it’s the old logo….we know) and come chill with us between the events! It is going to be an AWESOME day, but long, so please pack accordingly and be prepared.
See you there!!!
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WOD – 6/15/12
Squat Snatch
1-1-1-1-1-1-1
Post weight(s) used to comments.
HAPPY FLAG DAY!!!
SOMEONE in this group is a little AMPED!! I wonder who….
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CrossFit Warwick Summer Challenge is this Saturday (6/16) at 8:00AM! Check your inbox for an email from the organizers with additional details about the event.
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WOD – 6/14/12
For Time:
Row 1000m
50 Burpees
30 Deadlifts (225#/155#)
Post time to comments.
It’s a Pick Your Weight Adventure….
Juan has been tearing it up since graduating on-ramp!! Yeah Juan!!!
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CrossFit Warwick Summer Challenge is this Saturday (6/16) at 8:00AM!
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WOD – 6/13/12
Take 15 minutes to complete the following:
5 Shoulder Press at 65% of 1RM
5 Shoulder Press at 75% of 1RM
5 Shoulder Press at 85% of 1RM
Then,
Complete to following at the top of every minute for 12 minutes:
3 Hang Power Cleans
15 Double-unders
Post weight used for the power cleans to comments.
Whole30 Week TWO…..Keep It Up!!!
Rob Orlando doing some Bear Complex reps at 200#…..HOLY SMOKES!!!
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The final numbers are in and we have a total of over 40 folks doing the Whole30 Challenge this go around (v3.0)!! EVERYONE is doing AWESOME and what’s even more epic is the support you are all showing for each other!
Remember we are always here, so keep the questions coming!!
Check out this list of Whole30 Approved Items…..especially the Pure Wraps! Yeah you heard right……WRAPS!
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WOD – 6/12/12
5-4-3-2-1 reps for time of:
Bear complex (135#/95#)
Muscle-ups
Post time to comments.
CrossFit Warwick Summer Challenge THIS Saturday!
Overhead squats builds awesomeness!!
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CrossFit Warwick Summer Challenge is this Saturday (6/16) at 8:00AM!
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WOD – 6/11/12
Three rounds for time of:
Run 800m
50 Squats
50 Sit-ups
Post time to comments.
It’s TABATA Time!!!!
These college kids will just nap ANYWHERE!!!
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WOD – 6/9/12
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 6/18/11.
“The MOB” Needs Our Help…..
Some CFR ladies cheering on Bonnie as she finished “Grace” during last October’s “Barbells For Boobs” Breast Cancer Fundraiser (and YES CrossFit Rockland WILL be participating in this event again this October)!!
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“The MOB” is back in action and they need OUR help!
On Friday, June 15th, as a member of “The Mothers of Boys”…aka “The MOB”, Bonnie will be participating in the 2012 Relay For Life of Orangetown NY. Many of you only know Bonnie for her WOD CRUSHING ability, but before she was hitting WODs she had another fight on her hands…..the fight against cancer!
As a proud cancer survivor, Bonnie will join other cancer survivors as they walk ALL NIGHT to raise money to find a cure! Please join us and show your support for Bonnie and cancer survivors everywhere by helping her in her mission.
To donate to Bonnie’s efforts………………..PLEASE CLICK HERE
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WOD – 6/8/12
“Grace”
For time:
30 Clean & Jerks (135#/95#)
Post time to comments.
“Nate”
Chief Petty Officer Nate Hardy was killed February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
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WOD – 6/7/12
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (70#/53#)
Post rounds completed to comments.
Compare to 1/19/12.
Do YOU Have A Reservation Sir???
Well Played Devin….Photo Bomb Accepted!
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As most of you have probably already noticed, things are getting MUCH busier at CrossFit Rockland and that is because of the AWESOMENESS that is you folks who keep spreading the good word, keeping CFR as the place to be!
With that being said, it also means some other things……..
PLEASE make sure you REGISTER for classes using our MBO System. We have our classes capped for a reason and that is to best serve you. We can’t stress REGISTERING enough, so please work with us on this! Moving forward anyone NOT registered for class will not be able to attend so please just DO IT 🙂
Also keep in mind that if you are registered for a session you know you cannot make, please be cool and un-register, classes have been packing out and you could be blocking someone else from getting in.
PLEASE be aware of your surroundings, a busy box makes for a sh*t load of FUN, but can also make for a dangerous place!
PLEASE clean up after your finished. This means clothes, equipment, chalk marks, and ESPECIALLY empty water bottles.
PLEASE stop taking showers in the sink! We totally get it, but in your Post WOD Drunkenness it would be way more awesome if you stepped outside, poured water over your head and enjoyed some fresh air.
On another note, this also means…..
YES, we are looking into MORE space…WOOHOOOOO!!!!
YES, we are ramping up on MORE gear!!!!!
YES, we are ramping up on our Coaching Staff!!!
We PROMISE to always do our best to continue making whatever changes necessary to maintain everything we have all grown to love about CFR and to keep it our HOME. It won’t always be easy, but it will always be worth it! We LOVE you guys and your support means more than you could ever imagine!
Oh yeah and one more thing…..
PLEASE make sure you REGISTER for classes using our MBO System. We have our classes capped for a reason and that is to best serve you. We can’t stress REGISTERING enough, so please work with us on this! Moving forward anyone NOT registered for class will not be able to attend so please just DO IT 🙂
Sorry, just had to throw that our there one more time….
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WOD – 6/6/12
Front squat
3-3-3-3-3
Post weight(s) used to comments.