05/31/19

Rachel R & Jane at our first RockFit Class.

RockFit

Second class today at 10:45am with coach Kara. 

This class is Free to CrossFit The Rock members. Non-members get a Free Trial at any of our classes. 

Contact [email protected] to reserve a spot. Classes on Wednesdays and Fridays at 10:45am.

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Rock Endurance will meet Sunday morning at 8:00am at South Side High School. 

Please remember to bring your stopwatch!

For Time:
– 800m
Rest 1min
– 800m

Rest 2min

– 400m
Rest 1min
– 400m
Rest 1min
– 400m
Rest 1min
– 400m

Rest 2min

– 200m
Rest 1min
– 200m
Rest 1min
– 200m
Rest 1min
– 200m
Rest 1min
– 200m
Rest 1min
– 200m
Rest 1min
– 200m
Rest 1min
– 200m

__________

From Comptrain:
“Undercover”
For Time:
3 Rounds:
– 15 Power Cleans (115/75)
– 20 Push-ups
Then, 2 Rounds:
– 27/21 Cal Row
– 75 Double Unders
Then:
– 50/35 Cal Bike

21min Cap.