Just hanging around at CFR

The ropes at CFR are down….hmmm….what could that mean?


It’s time to go back to gym class CrossFit style! Rope climbing is a ton of fun, but I highly recommend you wear one of two things….LONG SOCKS….or….PANTS. Don’t say I didn’t warn you!

Now I know it has been a while since we went climbing so here is a crash refresher course courtesy of CrossFit HQ.


Don’t forget to save the date…Our 1st Annual CrossFit Rockland Holiday Social is set for Friday, December 17th 2010!!


WOD – 12/8/10

“School Boy”

Complete as many rounds as possible in 20 minutes of:
5 Bodyweight Deadlifts
1 Rope Ascent

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