07/17/19

CrossFit The Rock 2nd Annual Golf Outing

Thursday, August 15th at 2:00pm at The Golf Club at Middle Bay in Oceanside. 

$70 per person for 18 holes, cart and range balls. Please pay Carlo or Tom.

Don’t forget to sign-up on the whiteboard by the coaches desk. 

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RockFit today with Coach Kara at 10:45am.

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The Rock Barbell Club will meet tonight at 6:30pm. 

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Part I. Front Squat – 20min – Build to a 1 Rep Max.

For Leaderboard.

Part II. Climb the ladder as high as possible in 10min:
– 6 Suitcase Step-ups (50’s, 24”/35’s, 20”)
– 10 Double Unders
– 8 Suitcase Step-ups
– 20 Double Unders
– 10 Suitcase Step-ups
– 30 Double Unders…