The CFR Black “R” HoodieThe CFR Blue “R” HoodieThe CFR Grey “Skull” Hoodie
Announcements:
1) CFR Hoodies are now available for pre-sale! If you would like one, please place your order at the the box by the end of this week!
2) Big or small our goal is to save em ALL! Our annual Barbells For Boobs Fundraiser is THIS Saturday (10/12) at 9:00am. Full details have been posted on our EVENTS page. Register now, spread the word and help save a pair!
Workout of the Day
Take 20 minutes to find your 3RM weighted pull-up.
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Competitors Class
Complete the following EMOM for 20 minutes:
Odd – 3 Muscle snatches
Even – 10 Alternating pistol squats
Sotts Press – 3×8
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Announcements:
Big or small our goal is to save em ALL! Details for our annual Barbells For Boobs Fundraiser have been posted on our EVENTS page. Register now, spread the word and help save a pair!
Workout of the Day
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups
Announcements:
1) The clocks are falling back and Oktoberfest is right around the corner!! That being said, our summer class schedule will end this week. This means that the 10:30am class on M/W/F will no longer be available (as of 9/30).
2) The CrossFit Teens Program at CrossFit Rockland will re-launch NEXT week!! Our CrossFit Teens classes will be Mon & Wed at 3:30pm, with an additional weightlifting session (invitation only) to be added in the future (Fri) once our young monsters are ready!! To enroll or get additional details just contact us.
Workout of the Day
“Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 Alternating pistol squats
15 Pull-ups
Announcement:
CrossFit Rockland will be CLOSED on Monday for Labor Day…However, Coach Jules has something special planned at Rockland Lake for anyone who wants to participate. Details have been posted on the whiteboard at the box!
Workout of the Day
“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.
Alex is totally enjoying his time with the foam roller!
Announcements:
1) The “No Baby Leave Your Socks On” Competition is the Saturday! That being said, we have about 15 ladies doing this event and most of us will be heading down to show our support! Johnny has volunteered to stay behind and coach some sessions before heading up to join us, SO….this Saturday CFR will ONLY host an 8am & 9am class with all other classes being cancelled. In addition, Jules has designed custom socks for this event which are on sale NOW!
2) Post Whole30 Challenge details are as follows:
-Post WOD testing will occur all this week in the same order as the Pre WOD testing.
-Post pictures and weigh-in will be offered on:
8/14 at 8:00am, 10:30am & 8:30pm
8/15 ALL DAY
8/16 at 8:00am, 10:30am & 7:30pm
-Voting will occur on 8/19 thru 8/21.
-Post Whole30 Happy Hour and Winners Announcement will be 8/23 from 7:30-9:30pm.
Workout of the Day
“Grace”
For time:
30 Clean and Jerks (135#/95#)
Congratulations to the new Mr. & Mrs. Pete Klos!!!Of course…Pete, JJ & Sully know that no wedding would be complete without some SQUATS!!!
Announcements:
1) The “No Baby Leave Your Socks On” Competition is this Saturday! That being said, we have about 15 ladies doing this comp and most of us will be heading down to show our support! Johnny has volunteered to stay behind and coach some sessions before heading up to join us, SO….this Saturday CFR will ONLY host an 8am & 9am class with all other classes being cancelled. In addition, Jules has designed custom socks for this event which are on sale NOW!
2) The Whole30 Challenge is almost OVER!!
   -Post WOD testing will occur this week in the same order as the Pre WOD testing.
   -Post Pictures and Weigh-In will be offered on:
8/14 at 8:00am, 10:30am & 8:30pm
8/15 at ALL DAY
8/16 at 8:00am, 10:30am & 7:30pm
   -Voting will occur on 8/19 thru 8/21.
   -Post Whole30 Happy Hour and Winners Announcement will be 8/23 from 7:30-9:30pm.
3) There are only a few spots left in both the Bronze Level and Silver Level Olympic Lifting Courses from Strength Specific Seminars so don’t wait any longer! They will be at CrossFit Rockland on August 24th – August 25th! Additional information along with full registration details can be found HERE.
Workout of the Day
“Eva”
5 rounds for time of:
Run 800 meters
30 Kettlebell swings (70#/53#)
30 Pull-ups
or
“Helen”
3 rounds for time:
400 meter run
21 Kettlebell swings (53#/35#)
12 pull-ups
Announcements:
The Whole30 Challenge at CrossFit Rockland – Day 1 is TODAY!! If you have not done so already, you still have till the end of today to complete your registration by doing the following:
-Pay your buy-in of $20
-Take your “before” pics
-Weigh-in
As an added bonus, we are pleased to announce that our friends at Kettlebell Kitchen have decided to award a $100 Gift Certificate to each of the 1st Place Finishers in the Men and Women divisions! How awesome is that!!
Workout of the Day
“Eva”
5 rounds for time of:
Run 800 meters
30 Kettlebell swings (70#/53#)
30 Pull-ups
or
“Helen”
3 rounds for time:
Run 400 meters
21 Kettlebell swings (53#/35#)
12 Pull-ups
