WOD – 9.11.14

Today we will pay tribute to those lost on September 11th, 2001 with a CrossFit Rockland WOD named “The Towers”. This WOD is done every year at CFR on 9/11 in remembrance of those lost that day. They remain forever in our hearts…
Today we pay tribute to those lost on September 11th, 2001 with a CrossFit Rockland WOD named “The Towers”. This WOD is done every year at CFR on 9/11 in remembrance of those lost that day. They remain forever in our hearts…

Workout of the Day
“The Towers”
Two rounds for time of:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run

WOD – 9.1.14

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

Workout of the Day
“DT Tag”
With a partner complete as many rounds as possible in 20 minutes of:
Run 400m
12 Deadlifts (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerks (155#/105#)
*In this workout, Athlete #1 will begin “DT” while Athlete #2 runs 400m. Once Athlete #2 returns, he/she will pick-up in the sequence where Athlete #1 left off. This tag continues until time has expired.

WOD – 8.26.14


Workout of the Day
“Power Elizabeth”
21-15-9 reps for time of:
Power cleans (135#/95#)
Ring dips

WOD – 8.9.14

The CrossFit Rockland Merry-Go-Round.
The CrossFit Rockland Merry-Go-Round.

Upcoming Events & Announcements:
1) The CrossFit Rockland Summer BBQ is TODAY at 2pm! CLICK HERE for more info!
2) There will be no Open Gym this Sunday, August 10th.

Workout of the Day
“BBQ”
For time:
50 Kettlebell swings (70#/53#)
Run 1 “CFR Mile”
50 Box Jumps (24”/20”)
Run 1 “CFR Mile”
50 Burpees