When “Helen” met “Karen”…


DSC07648Come on in, relax and stay for a while ­čÖé


CFR/CFSH Over The Seas Competition:

When: Sunday, June 2, 2013
Time: Check-in at 10:00am
Where: CrossFit Rockland or CrossFit Sabalu Harrison (whichever is closer…LOL)
Cost: Donation Only

For the first time in CrossFit Rockland history, we are going to host a little friendly “virtual” competition with CrossFit Sabalu Harrison…….IN AFGHANISTAN!!!

For those of you who don’t know, our very own Coach Lindy helped create CrossFit Sabalu Harrison as a Military Affiliate during his last deployment and now he is pulling us all together for some good old fashion CrossFit FUN! The WOD has been structured in a way that EVERYONE can participate and earn points for CFR.

Of course once we finish…we’re gonna party, paleo pot-luck style!!! So start looking up your favorite recipes to share and yes…there will be beer! We are asking everyone to bring some type of paleo deliciousness along with the recipe so we can share the paleo love.

If you are interested in participating as a competitor please register at the box. We are asking for a small donation from everyone competing which will be used to send a cool care package to our friends over at CrossFit Sabalu Harrison.


Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.


Workout of the Day
Complete as many reps as possible in 14 minutes of the following:
Three rounds of:
400m Run
21 Kettlebell swings (53#/35#)
12 Pull-ups

Then with the remaining time, using a 10 foot target for the men and a 9 foot target for the woman, complete as many wallballs as possible. Men will use 20# and woman 14#. Score equals the number of wallballs completed.