Workout Blog

03/13/20

Ray To All of Our Members: As the information about the Corona virus continues to evolve, we want to update our members on our plan to keep our community healthy....

03/12/20

Meg U Part I. For Time: 10 Strict HSPU 20 Goblet Squats (55/35) 30 Box Jump Overs (24”/20”) 40 KB Swings (55/35) 50 Straight Leg Abmat Sit-ups 1,000m Run 50...

03/11/20

Sean RockFit today at 10:45am. _______ The Rock Barbell Club will meet at 6:30pm. _______ Part I. 15min - 3 Rounds, not for time: 10-15 Ring Rows 90sec Side Plank...

03/10/20

SAVE THE DATE!!!!! LADIES NIGHT OUT - FRIDAY, MARCH 27TH SPREAD THE WORD AND MARK YOUR CALENDARS ALL ARE WELCOME, MEMBERS, FRIENDS, FAMILY 7PM NORTH VILLAGE TAVERN IN ROCKVILLE CENTRE...

03/09/20

Congratulations to Matt V and his wife Katie on the birth of their daughter, Abigail Rose! Health & Happiness _______ CrossFit The Rock Triathlon For Time: 5 Mile Bike 3,000m...

03/08/20

Cumps Daylight Savings Reminder: Clocks jump ahead one hour on Sunday morning. _______ Part I. 12min AMRAP: 4 Lateral Burpee Box Jump Overs (24”/20”) 8 Toes-to-Bar 12 Hang Power Cleans...

03/07/20

John C Guys Night tonight at 7:00pm in Rockville Centre. North Village Tavern - 7-10pm - 40 N Village Ave, Rockville Centre. $35/person for 3-hour Open Bar. All are welcome....

03/06/20

SAVE THE DATE SATURDAY, MARCH 21ST THE RVC ST. PATRICK’S DAY PARADE!!!! COME ONE, COME ALL!! CrossFit Kids at The Rock will be marching in the 24th Annual RVC St....

03/05/20

Alex W Reminder: Guys Night Out Saturday, March 7th. We’ll be meeting at North Village Tavern in Rockville Centre. 7-10pm Open Bar for $35/person. Please join us!! _______ Part I....

[embed]https://www.youtube.com/watch?v=QnTm9j92DU8&t=9s[/embed] This Thursday, March 5th, for the third year, George Stamboulidis will be fundraising for rare cancers through Cycle for Survival. From George: "On March 5th, as part of a...

03/03/20

Sean C Part I. For Time: 21 Hang Power Snatches (95/65) 21 Overhead Squats (95/65) 100 Double Unders 15 Hang Power Snatches 15 Overhead Squats 100 Double Unders 9 Hang...

03/02/20

Meg U RockFit today at 10:45am with Kara. _______ Strength & Power tonight at 6:30pm with John P. _______ 24min AMRAP: 50 Wall Balls (20/14) 40 DB Snatches (50/35) 30...

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