Schedule Update….

Don’t worry….try and stay clam….the storm is almost over!!!



Sorry folks…CFR still has no power. All classes for today will be canceled. Hopefully this will not continue into tomorrow, but if it does we are planning to host classes during daylight hours. This includes: 9:30am, 10:30am & 4:30pm.

Also, we have been notified by our website host that their server (located in Manhattan) has been affected by the storm and the CFR website might go down at some point…..thanks “Sandy”!

Stay tuned to both the CrossFit Rockland website & FB page for additional schedule changes or closures due to the storm. 


WOD – 10/30/12

For 18 minutes complete the following:
At the top of every odd minute complete 2 hang power cleans at 80% of 1RM.
At the top of every even minute complete as many burpees as possible for 30 seconds, then rest for the remaining 30 seconds.

Score is the total number of burpees completed.

Post score to comments.