Night Of The Living…..CrossFitters!!!

The 2011 CFR Zombie Apocalypse pictures are up on the CrossFit Rockland FB page so check them out!!! That is of course if your a fan, if not….what are you waiting for 🙂

If you were not able to attend this year, don’t worry zombies don’t die that easily!! Rest assured 2012 will have another dose of zombie fun!!!

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CFR Ladies Night…..THIS Friday, 7pm at La Casa de Deb.

Contact her at debbie@crossfitrockland.com for further details.

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WOD – 11/9/11

Four rounds for time of:
Row 500m
30 Box jumps (24”/20”)
30 Kettlebell swings (53#/35#)

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