WOD – 9.26.13

A third consecutive rowing day anyone?? Just kidding!!!
A third consecutive rowing day anyone?? Just kidding!!!

1) The clocks are falling back and Oktoberfest is right around the corner!! That being said, our summer class schedule will end this week. This means that the 10:30am class on M/W/F will no longer be available (as of 9/30).

2) Our friends at Road Runner Sports Paramus have invited CrossFit Rockland for a special happy hour shopping night THIS Friday from 6pm-9pm!! All participants will receive an extra 10% off, VIPs save 20%, on everything in the store. This includes a full line of shoes and gear from Reebok CrossFit!! Of course while you shop you can enjoy some cold beers and light snacks!

3) The CrossFit Teens Program at CrossFit Rockland will re-launch NEXT week!! Our CrossFit Teens classes will be Mon & Wed at 3:30pm, with an additional weightlifting session (invitation only) to be added in the future (Fri) once our young monsters are ready!! To enroll or get additional details just contact us.

Workout of the Day
Take 20 minutes to find your 1RM clean & jerk.


Complete the following EMOM for 20 minutes:
Odd – Sprint 100m
Even – 1 Clean & jerk
*Use 80% of 1RM (from above).

Competitors Class
1 1/4 Front Squats – 8×2

Good Mornings – 3×12

Weighted Box Jumps – 3×10 (AHAP)

Previous Post:


Next Post: