Workout Blog

09/16/19

Paul & Brendan The 2020 CrossFit Open will begin on Thursday, October 10th at 8:00pm with the announcement of 20.1. The CrossFit Open is the first stage in the CrossFit...

09/15/19

Brendan Rock Endurance will meet today at South Side High School at 8:00am. _________ Part I. For Time: 21 - 15 - 9: - Pull-ups - Double Dumbbell Front Squats...

09/14/19

Flex on the Beach is today! Come down to Edwards Boulevard in Long Beach for the competition. __________ 7:00am & 8:00am Class only today. We apologize for any inconvenience and...

09/13/19

New Muscle-up Seminar We will be offering a new Seminar focused on Ring Muscle-ups. Coach Matt F will be leading this in depth training experience. There are no prerequisites for...

09/12/19

Erin G Macro Challenge Update We will be hosting more initial assessments on Thursday. These assessments only take about 10min and will provide us with the information needed to establish...

09/11/19

The South Hempstead Fire Department will be hosting their annual 9/11 Memorial on Wednesday night at 7:00pm. Coach Tommy Maher is the Fire Commissioner for the South Hempstead Fire Department....

09/10/19

WHAT ARE YOU WAITING FOR? Register Today!!!!! CrossFit Kids / Teens Fall Programs 11 week session Kids / Preschool classes begin September 16th Teen classes began Friday, September 6 and...

09/09/19

Pat G Strength & Power will meet tonight at 6:30pm with Coach John P. ________ No RockFit today. First Monday RockFit class is on September, 16th. ________ Monday morning class...

09/08/19

Suz Rock Endurance will meet today at 8:00am at South Side High School. _______ Wodapalooza Qualifier #5&6 15min Clock: #5 For Time: 21 - 15 - 9: - Thrusters -...

Our Fall Macronutrient Challenge begins on Monday, September 9th. There's still time to sign-up and get involved. Simply sign-up on the whiteboard by the coaches desk or email [email protected]. Our...

09/06/18

Mitch Friday Afternoon Schedule: 3:30pm, 4:30pm, 5:30pm & 7:30pm CrossFit Classes. CrossFit Teens will be returning to the 6:30pm time slot. This time is strictly for CF Teens. Thank you!...

09/05/19

Personal Training at CrossFit The Rock With personal Training at CrossFit The Rock, you’ll be paired with one of our many certified and experienced coaches. Our staff will work with...

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