Here's what's happening in our community!

“The Chief”

March 29, 2011
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks

Reminder…CF Hoboken Pump & Run

March 27, 2011
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The Pump and Run event sponsored by our friends over at CrossFit Hoboken is this coming Saturday, so we will only be having

It’s Birthday Burpee Time!!!!

March 26, 2011
Happy Birthday Mara!!! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ As promised last week, every Saturday for the next 6 weeks I will be programming the same WODs that HQ

Dress Warm

March 25, 2011
CrossFit Rockland out and about…..Cozumel!! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Going on a trip? Make sure you pack your CrossFit Rockland T-shirt! Take a pic ANYWHERE doing ANYTHING

Subtract by 3

March 24, 2011
Raf practicing his flying technique…..up, up and away! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ WOD – 3/24/11 21-18-15-12-9-6-3 reps for time of: Pull-ups Box jumps (24”/20”) AbMat Sit-ups (unanchored)

Row, Rest, Row….

March 23, 2011
The 5:00PM Monday class! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ WOD – 3/23/11 Four rounds for time of:Row 500mRest 3min Post results to comments. Compare to 1/17/11.

Muscle-up Bonanza!!

March 22, 2011
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ We had some more first time muscle-ups yesterday!!! Congratulations to both George and Mr. Pink!!! This now makes FOUR 1st muscle-ups in the

“Let the bodies hit the floor…”

March 21, 2011
Just another Saturday morning 🙂 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ WOD – 3/21/11 Front squat3-3-3-3-3 then, For time:150 Kettlebell swings (53#/35#) *Perform 4 pull-ups at the top of

Test Yourself

March 19, 2011
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Watching that video made you wanna compete right?? GOOD….that is why every Saturday for the next 6 weeks I will be programming the

TGIF!!!

March 17, 2011
Mara making those pull-ups look easy yesterday! Looks like it might be time for a band promotion!! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ St. Patrick’s Day the CrossFit way….

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Rob Young
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Or call us at (845) 680-6688
or email us at info@crossfitrockland.com

TAKE THE FIRST STEP TOWARD GETTING THE RESULTS YOU WANT

Complete the form below to get started.

Or call us at (845) 680-6688
or email us at info@crossfitrockland.com

TAKE THE FIRST STEP TOWARD GETTING THE RESULTS YOU WANT

Complete the form below to get started.

Or call us at (845) 680-6688
or email us at info@crossfitrockland.com

Fill out the form below to get started!

Take the first step towards getting the results you want!

Have a burning question about our gym or program? Want to know if CrossFit Rockland is right for you? Send us an email at info@crossfitrockland.com or give us a call at (845) 680-6688.