News & Updates:
Our 4th Annual CrossFit Rockland Ugly Holiday Sweater Bowling Extravaganza is TOMORROW at 5pm. Hope to see everyone there!
Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell swings (70#/53#)
4 Handstand push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box jumps (24”/20”)
11 Overhead squats (95#/65#)
12 Broad jumps
On the 12th day of Christmas my coaches gave to me……
Oh yes, it’s that time of year again!!! You remember how this one goes, you will perform 1 of the first movement….then 2 of the second movement, back to 1 of the first….then 3 of the third, back to 2 of the second, and 1 of the first….then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first….etc….ALLLLLLLL the way to 12!!!
HAVE FUN!!