The 4th Annual CrossFit Rockland Ugly Holiday Sweater Bowling Extravaganza

CFR XMAS

The 4th Annual CrossFit Rockland Ugly Holiday Sweater Bowling Extravaganza:

When: Saturday, December 19, 2015
Time: 5:00pm – ?:??
Where: New City Bowling Alley (90 N. Main Street, New City, New York 10956)
Cost: $15.00/person (includes 2 games + shoe rental)

Tis the season for our 4th Annual CrossFit Rockland Ugly Holiday Sweater Bowling Extravaganza where CrossFit Rockland takes the party OUTSIDE the gym and usually to new levels!!

We have reserved a bunch of lanes at New City Bowling Alley and told them to get the bar ready!! Bowling or not EVERYONE is invited! So bring your loved ones, family, kids and have some fun! The more Ugly Holiday Sweaters, the better!! Of course sporting your Ugliest Holiday Sweater is not a requirement, BUT it is TOTALLY encouraged!

If you plan to attend, please see the Front Desk to sign-up and submit payment.

Barbells For Boobs 2015

Barbells For Boobs 2015:

When: Saturday, October 24, 2015
Time: 9:30am
Where: CrossFit Rockland
Cost: Donation Only

Help CrossFit Rockland “save a pair” and join us as we host our annual BARBELLS FOR BOOBS fundraiser to help benefit Mammagrams in Action!

The Mammagrams in Action Organization helps raise awareness in communities about the importance of proactive breast health care as well as raises critical funds for screenings and early detection services for those in need.

We will be doing “Grace” which is the signature WOD for this event and there will be scaling options for ALL fitness levels.

To participate with our team or to show your support please make a donation HERE.

The 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza

CFR XMAS

The 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza:

When: Saturday, December 20, 2014
Time: 7:00pm – 10:00pm
Where: New City Bowling Alley (90 N. Main Street, New City, New York 10956)
Cost: $12.50/person (includes 2 games + shoe rental)

Tis the season for our 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza where CrossFit Rockland takes the party OUTSIDE the box and to a whole new level!!

We have reserved a whole bunch of lanes at New City Bowling Alley and told them to get the bar ready!! Bowling or not EVERYONE is invited! So bring your loved ones, family, kids (if it’s not too late) and have some fun! The more Ugly Holiday Sweaters, the better!!

Of course sporting your Ugliest Holiday Sweater is not a requirement, BUT it is TOTALLY encouraged!

Barbells For Boobs 2014

Barbells For Boobs 2014:

When: Saturday, October 25, 2014
Time: 10:00am – 2:00pm
Where: CrossFit Rockland
Cost: Donation Only

Help CrossFit Rockland “save a pair” and join us as we host our annual BARBELLS FOR BOOBS fundraiser to help benefit Mammagrams in Action!

The Mammagrams in Action Organization helps raise awareness in communities about the importance of proactive breast health care as well as raises critical funds for screenings and early detection services for those in need.

We will be doing “Grace” which is the signature WOD for this event and there will be scaling options for ALL fitness levels.

To participate with our team or to show your support please make a donation HERE.

The 1st Annual CrossFit Rockland Summer BBQ

summer-bbq-sunglasses-new1
The 1st Annual CrossFit Rockland Summer BBQ:

When: Saturday, August 9th, 2014
Time: 2:00pm – 6:00pm
Where: The Pearl River Elks Club (2041 Elks Dr, Nanuet, New York 10954)
Cost: $30/Adults & $10/Kids (includes food & drinks)

Summer is FINALLY here and we felt it was time to add one more CrossFit Rockland tradition! Given the success of our annual Ugly Holiday Sweater Bowling Extravaganza, we think a Summer BBQ will be an awesome addition to our annual calendar! So let’s make this 1st Annual CrossFit Rockland Summer BBQ our largest event to date! All CrossFit Rockland Families are welcome! Bring the wife (or hubby) and kids and have some fun!

The Pearl River Elks Club has been kind enough to open their doors for us. Included in the cost will be basic BBQ food (hamburgers, hot dogs, etc.), but if you would like to have paleo friendly goodies feel free to bring them along! Also included is beer, wine and soda with a cash bar open for those that want to take their party to the next level!

We need to get an accurate head count soon, so if you would like to attend please have your cash ready and sign-up at the box.

WOD With Warriors – 21 Guns 2014

WOD With Warriors – 21 Guns 2014:

When: Saturday, May 24, 2014
Time: 9:00am – 1:00pm
Where: CrossFit Rockland
Cost: $35 Donation (Includes T-shirt)

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.

This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.

Please join us in participating in WOD with Warriors this year.

The WOD
“21 Guns”
Complete as many rounds as possible in 21 minutes of:
400m Run
21 Push-ups
21 Box jumps (24”/20”)
15 Burpees
9 Pull-ups

To register and participate in this event follow the link below:

REGISTER HERE

If you would like your T-shirt to arrive on the day of the event you must register no later than May 12th.

CrossFit Rockland Whole30 Challenge May 11th – June 9th

doing-the-whole30It’s time for another Whole30…with a TWIST!!

There is no better way to enter your Whole30 voyage than with the support of the entire CrossFit Rockland Community, but what if you also had the support of a PARTNER?!?! Yup, this time around you will be competing in our Whole30 Challenge with a partner! In teams of two, you will commit to the Whole30 Challenge with both partners competing in a variety of “events” such as weight loss, body measurement differences, and performance & strength improvements (aka…WODs) to earn points.

Teams maybe made up of any combination of men and women. No partner? No problem! We will be keeping a list of those “single” folks up at the box so we can help partner you up.

Not sure you need to do another Whole30? Well here are 30 REASONS!

Here is a list of important dates to remember…so please read carefully!

1) Whole30 Q&A Seminar will be held on Sunday, May 4th at 12:30pm.

2) Test week and measurements will occur on May 5th, May 7th & May 9th (during class). Any make-ups can be done during Open Gym hours, but that’s it. If you miss any of the “events”, all is not lost! Just like our Open Competition, you will still earn points to keep you in the game!

3) All teams MUST be registered (Cost is $50/team), by Saturday, May 10th.

4) Day 1 begins on Sunday, May 11th.

As always…there will be 1st, 2nd and 3rd place prizes for the top 3 teams along with a kick-ass gathering to close things out!

GOOD LUCK and may the best TEAM win!!!

The 2014 CrossFit Open

The 2014 CrossFit Games season is upon us as CrossFit HQ has announced the start of the 2014 CrossFit Open on February 27, 2014!

CrossFit Rockland will again be one of the registered CrossFit Affiliates to host all 5 weeks of the CrossFit Open. However, we will be doing things very differently from previous years. So here is the deal….

We want everyone to participate (we REALLY do), but understand that formal competition is not everyone’s thing. Last year of the 40 or so who participated, there were many more who did not, leaving behind SO many amazing experiences to be had participating in this as a COMMUNITY!  So we have decided to do the 2014 CrossFit Open OUR way! Here is what this means:

We will be running the 2014 CrossFit Open in 3 Divisions as follows:

BEGINNER: Athletes eligible for this division have been at CFR for 3 months or less. Scaling for this division will be appropriately based off the notion that you have pretty much just finished on-ramp!

SCALED: Athletes eligible for this division are able to do all WODs programmed at CFR with some scaled modifications. Scaling for this division will be based off average scaled models we have seen used during WOD participation and will be scaled to be the most inclusive of the 3 divisions.

Rx: Athletes eligible for this division are able to do most WODs programmed at CFR as Rx. There will be no scaling in this division. In addition, athletes who participate in the Rx Division may also choose to participate in the CrossFit HQ Official Open ranking system. In this event, we will also provide qualified judges, validate scores & video tape (if required) to accommodate your entry. Athletes choosing to participate in the CrossFit HQ Official Open will need to pay and register through the 2014 CrossFit Games Site, subject to their terms and conditions.

**Only Rx athletes participating in the “official” CrossFit Open will need to register through HQ. ALL other athletes participating in either of the 3 divisions will register with US at CrossFit Rockland**

Why? Because we are hosting our OWN Open! With our OWN community! With our OWN prizes!

We want everyone to participate in this so much, that we have created a way to do this internally so that EVERYONE can enter, regardless of fear or skill level! We will be doing the same WODs (with appropriate scaling), same scoring system and same FUN, but you will only be compared against those same folks you have grown to love at CFR on OUR leaderboard.

For ALL participants, heats will run during the 9AM, 10AM & 11AM classes. To help us stay organized, we will still use MBO (our class sign-up system) to have everyone sign-up for which class they will attend and heats will be assigned accordingly. Based on the number of folks registered to compete with CrossFit Rockland for the Open, we might add additional sessions.

Still not feeling it…no worries, you can still register for class as normal, do the WOD and go on your merry way. Just know all are welcome at CFR during the Open! So come down and show your support for the athletes participating!

Here are the final details…

WHEN: 5 Saturdays – 3/1, 3/8, 3/15, 3/22 & 3/29
WHERE: CrossFit Rockland
WHO: CFR Members Only (with exception of a few “distant” relatives…lol)
COST: $20

Registration will begin 1/15 and run till the week before the start (2/21). We would like to get an accurate head count as soon as possible so please register at the box soon! We can’t promise top prize money or the fame of ESPN, but we can promise an amazing experience amongst some of the most incredible people we know.

We will also be looking for volunteers and judges to help us with each weekend. If interested, please send me an email (rob@crossfitrockland.com).

CrossFit Rockland Whole30 Challenge January 6th – February 4th

doing-the-whole30
Our favorite 30 day challenge is BACK!!

Ever wonder what eating perfectly clean for 30 days could do for your body?  Do you wish you had a supportive community to help you break your habits?  Want to win some cool prizes for getting healthier?  Oh yeah and look better naked?!?

Heck yeah you do!! So join CrossFit Rockland for our Whole30 Challenge!!!

Who: Members and Non-members welcome
What: 30 days of “CLEAN” eating (as WE describe it..lol)
Where: Up to you, but we suggest your kitchen
When: January 6th  – February 4th
Why: Because you want to be fit, healthy and PR!

Rules of “The Challenge”

Cost: $20 for members and $50 for non-members

Requirements: Pictures are a requirement to be eligible for any prizes. Men should wear shorts and woman should wear either tight shorts and sports bra or a two piece bathing suit (used for both “before” & “after”). Pics will be taken at CrossFit Rockland during the “Picture Hours” posted at the box or during our “But How” information session on Friday, January 3rd at 7:30pm.Pictures will not be taken during class times, so please don’t ask 🙂

In addition, we will have a scale around for the weigh-in and we will be performing a few classic CrossFit “Benchmark” WODs before and after the Whole30 challenge so you have some performance markers to compare against.

Judging: Judging will be done by your peers based on your photos and the other cool data we get (weight loss, “Fran” times, etc.). Each “judge” will rank their top 3 Men AND top 3 Women from 1st to 3rd place. Within each division, 3 points will be awarded for first place, 2 points for 2nd place and 1 for 3rd. The winners (Men & Women) will be the contestants with the most points. The 2nd and 3rd places will be decided in the same manner.

Prizes:    1st Place – $$$Cash Prize$$$

2nd Place – 1 Month of FREE Unlimited Membership

3rd Place – 1 FREE Personal Training Session

How: We want to be sure you are successful with this challenge so we are providing each participant with a guide to help you through these 30 days.  Just like last time, we’ve partnered with Whole9 to bring you a very easy to follow “how to” guide that will answer most of the questions you may have.

In addition, our “But How” information session will describe the details of the Whole30 and talk a little of the WHY, the HOW and time for Q&A. This session should last around 90 minutes or so pending on what gets thrown at us! Of course, we will also always be here to help answer any additional questions that may pop up (and they will) cause we really want you to succeed!

Ok, but I’ve done this before: If you participated in our last challenges, get the ball rolling again! I would be willing to bet my Guinness (which yes I have to give up too) that you have “slipped” a bit since our last one. This will give you an opportunity to hit your body’s “reset” button and get you back on track!

The purpose of these 30 days is to get you more “in tune” with what you put in your mouth. It’s about being conscious about what you eat and subsequently, how you feel. We hope that you realize the benefits of living this lifestyle (as we have) and that you will continue to live it moving forward.

GOOD LUCK!!!

The 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza

CFR XMAS
The 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza:

When: Saturday, December 21, 2013
Time: 7:00pm – 10:00pm
Where: New City Bowling Alley (90 N. Main Street, New City, New York 10956)
Cost: $12/person (includes 2 games + shoe rental)

Tis the season for our 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza where CrossFit Rockland takes the party OUTSIDE the box and to a whole new level!!

We have reserved a whole bunch of lanes at New City Bowling Alley and told them to get the bar ready!! Bowling or not EVERYONE is invited! So bring your loved ones, family, kids (if it’s not too late) and have some fun! The more Ugly Holiday Sweaters, the better!!

Of course sporting your Ugliest Holiday Sweater is not a requirement, BUT it is TOTALLY encouraged!