CFR Holiday Hours and Updates

The CFR Ugly Holiday Sweater Crew 2012


The CFR Ugly Holiday Sweater Bowlathon was a night that totally lived up to the hype! It was such a wonderful way to close out the year and allowed us to celebrate the holidays in typical CrossFit Rockland fashion! You can bet this will become a tradition in the years to come. We would like to thank everyone for coming out and making the night so special!

With that being said, 2012 is about to come to a close and 2013 will not disappoint as we have a host of things to announce that we kinda think your gonna LOVE!

Starting January 2, 2013, the CrossFit Rockland class schedule will be as follows:

That’s right! This means the 10:30AM class will be replaced with a 7:00AM class AND we have ADDED a 7:30PM class to the schedule Mon-Thurs for all you NYC commuters! In addition, we are adding a Strength Specific class (coached by yours truly) which will be INCLUDED with all unlimited memberships. This class will focus specifically on dynamic strength movements using linear and conjugate training methods, a must for taking your training to the next level!

To accommodate these changes, our On-Ramp Program is being re-vamped and will be offered by appointment only! This means no more waiting for the next class to get your CrossFit on at CFR!

But wait, there’s more…..

We will also be offering OPEN GYM hours on Sunday! Yup! Just come in, and have full access to CFR to work on anything you want. Focus on strength, practice, mobilize or WOD! So come in GO HEAVY and tear it up!

As you can see, we are super stoked about these changes and we hope you will be too!


Holiday Hours:

12/24 – 9:30AM & 10:30AM
12/25 – CLOSED

12/31 – 9:30AM & 10:30AM
1/1 – CLOSED


WOD – 12/17/12

Using 65-75% of 1RM squat clean, complete the following complex every minute on the minute for 7 minutes:
1 Hang squat clean
2 Hang power cleans
1 Hang squat clean


Three rounds for time of:
21 Box jumps (24”/20”)
18 Kettlebell swings (53#/35#)
16 Pull-ups

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