07/03/19

CrossFit The Rock 2nd Annual Golf Outing

Save the Date: Thursday, August 15th @2pm

The Golf Club at Middle Bay – 3600 Skillman Avenue, Oceanside, NY 11572

More information to follow including how to sign-up.

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RockFit Today at 10:45am with Coach Kara. 

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

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Benchmark Wednesdays

Over the next few months we will be doing CrossFit benchmark WOD’s on Wednesdays. We will have done some of these workouts before and others will be new to us. In a few months we will repeat these workouts and you will have an opportunity to compete with your previous score(s). Make sure to record your scores each week.

Part I. “Grace”
For Time:
– 30 Clean & Overhead (135/95)

6min Cap.

For Leaderboard. All classes will partner up for part I. and we will have two heats for “Grace”.

Part II. With a partner, 8 Rounds For Time:
– 15/12 Cal Bike

Alternate completing rounds with your partner, four rounds each.