09/27/19

Muscle-up Seminar

Last chance to get into our Muscle-up Seminar!!

There are no prerequisites for this seminar. This is for anyone looking to get closer to their first Muscle-up or looking to further develop their established Muscle-up skills.

The 1-hour seminar will take place on Saturday, September 28th at 12:10pm.

We will be limiting this to only 10 participants. Cost is only $25 for CrossFit The Rock members! $30 for non-members.

With the CrossFit Open right around the corner, now is a great time to develop your skills with the Ring Muscle-up.

To reserve your spot, email Tom ([email protected]).

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Rock Endurance will meet on Sunday morning at 8:00am at Hempstead Lake State Park. We will meet at North Village Ave and Bulson Rd before entering the park. 

For Time:
– 1 Lap
Rest 3min
– 2 Laps
Rest 3min
– 1 Lap

We’ll review what a lap is once we arrive at the park.

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Come to RockFit today at 10:45am with coach Kara!

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Part I. Every 5min for 5 Rounds:
– 18 SDLHP (75/55)
– 200m Run
– 9 Bar Facing Burpees
Rest Remainder of 5min.

Score Slowest Round.

Part II. Group Mobility