WOD – 3.17.15

st. patrick's day HD wallpaper
Workout of the Day
“Mini Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run. If you’ve got a twenty pound vest or body armor, wear it.

WOD – 1.14.15

Chief Petty Officer Nate Hardy was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Chief Petty Officer Nate Hardy was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Workout of the Day
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings (70#/53#)

WOD – 11.11.14

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11th, 2007.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11th, 2007.

Workout of the Day
“Badger”
Three rounds for time of:
30 Squat cleans (95#/65#)
30 Pull-ups
Run 800m

WOD – 11.3.14

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

News & Updates:
The CrossFit Rockland Kids Halloween Party is this Saturday, November 8th from 2-4pm! All children are invited between the ages of 5-12! Fun games, activities and of course a little CrossFit! Costumes are a must!

Workout of the Day
“McGhee”
Complete as many rounds as possible in 30 minutes of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps (24”/20”)

Comp WOD
“McGhee”
Complete as many rounds as possible in 30 minutes of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps (24”/20”)

WOD – 8.30.14

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

News & Updates:
Our Labor Day Weekend Schedule is as follows:
Sat – Normal
Sun – Normal
Mon – 9:30am & 10:30am

Workout of the Day
“Wittman”
Seven rounds for time of:
15 Kettlebell swings (53#/35#)
15 Power cleans (95#/65#)
15 Box jumps (24″/20″)

WOD – 7.4.14

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Holiday Schedule:
July 4th Class Schedule – 9am, 10am & 11am.

Workout of the Day
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/75#)
10 Kettlebell swings (53#/35#)
10 Box jumps (24”/20”)

WOD – 6.27.14

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Upcoming Events:
1) CrossFit Rockland Summer BBQ – Saturday, August 9th! CLICK HERE for all the details!

Workout of the Day
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

WOD – 4.18.14

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Announcements:
CrossFit Rockland will be CLOSED this Sunday.

Workout of the Day
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/75#)
10 Kettlebell swings (53#/35#)
10 Box jumps (24″/20″)

WOD – 11.11.13

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

On this day we would like to take a moment to thank the many men and women who have served our country (past & present) to protect our freedom!

Announcement:
Starting today we have added an Open Gym session from 8:30pm-9:30pm on Monday & Wednesday nights. This class has been added on a trial basis till the end of this year. In addition, registration for Open Gym will no longer be required! Enjoy!!

Workout of the Day
“McGhee”
As many rounds as possible in 30 minutes of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box jumps (24″/20″)

WOD – 10.9.13

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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
“DT”
Five rounds for time of:
12 Deadlifts (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerks (155#/105#)