First Day of Classes

Today, Monday, October 12th is our first Day of classes in our new location. Thank you all for helping us to get to this point. 

New Address – 15 Main Street, East Rockaway.

**Address you should use** – 1 Nicholas Ave, East Rockaway. The parking lot at the end of this dead end is where you should park. This is the backdoor of our building and the entrance into our space. There is an overhead garage door and an entrance door to the left. You can’t miss it.

There is additional parking at a municipal lot 1/4 mile away. The lot is behind Greek Express at 7 Cammerer Ave. 


What you need to know for attending class:

This week’s schedule:

Monday – Friday: 6:00am, 7:15am, 8:30am, 9:45am, 4:00pm, 5:15pm, 6:30pm

Saturday & Sunday: 7:00am, 8:15am, 9:30am, 10:45am

We will adjust this schedule as needed to best serve our community.


  1. Wear a mask while indoors. Bring your own mask with you for class. Not a bad idea to bring two or three different options to see whats most comfortable for you.
  2. COVID Questionnaire – NYS requires a COVID Questionnaire be filled out EVERY time you attend class. We have created an electronic version of this on our website (crossfittherock.com). This task takes all of 15-20 seconds to complete. Click on the COVID Questionnaire on our main page, enter your name, the date, answer the four questions and click submit. This can be done on your smartphone before entering for class. 
  3. Health Screening – NYS requires a health screening as well. We will record names and temperatures when you arrive at the gym. This should take just a moment as well. 
  4. Designated spaces are laid out on the gym floor. Each member will have their own space throughout class to maintain distancing.


Anyone interested in restarting their membership or looking to do a drop-in to check out the new space should reach out to [email protected] & [email protected].


Part I. 18min – Dead Lift – 6 Sets of 5 Reps – Building to moderate weight. 

*After each set of Dead Lifts, perform 4 Dead Hang Pull-ups. 

Part II. For Time:

21 – 15 – 9:

SDLHP (95/65)

After each set of SDLHP, do 12 Burpee Box Jumps. 

10min Cap.