Time Is Running Out – Register Today


The 1st WOD of the 2013 CrossFit Open will be announced in less than a week. This means time is running out for you to register. We are encouraging everyone to participate in this…YES, that means YOU!! Please have your registration complete by March 5th and make sure you list CrossFit Rockland as your Affiliate.

During the 5 weeks of the 2013 CrossFit Open:

The 9AM class will be offered as normal. Everyone should sign-up for this class as usual using MBO.

The 10AM & 11AM classes will be cancelled in MBO and will be used for REGISTERED CrossFit Open Competitors. We will be running each weekend in 5 Heats according to the following schedule:

10:30AM – Athletes arrive
10:45AM – WOD Briefing/Standards
11:00AM – Heat #1
11:30AM – Heat #2
12:00PM – Heat #3
12:30PM – Heat #4
 1:00PM – Heat #5

These are only approximate Heat assignments based on the assumption that the CF Open WODs are 12-15 minute workouts. If the WODs programmed are less (for example, a 7 min AMRAP), then Heat assignments will be changed accordingly. Actual Heat assignments will be posted on our website each week on Friday.

As of today, each of the 5 Heats will have 5-7 athletes. Sign-up NOW for your Heat at the box AFTER you have completed your official registration online!!


**If you would like to REGISTER TO COMPETE in the 2013 CrossFit Open CLICK HERE**


WOD – 2/28/13

“CF Open WOD 11.4”

Complete as many reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120#/90#)
10 Muscle-ups

Post score (total number of reps completed) to comments.

Compare to 4/16/11.