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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....

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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...

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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...

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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...

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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...

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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...

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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....

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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....

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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....

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03/04/20

[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...

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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...

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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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