Workout Blog

06/27/19

Part I. Power Snatch 7min EMOM: - 1 Power Snatch - Rest 10sec - 1 Hang Power Snatch Part II. 2 Rounds: - 2min Wall Balls Rest 40sec - 2min...

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06/26/19

RockFit Class today at 10:45am with Coach Kara. Come to a Free Trial and experience our calorie burning class under the watchful eye of our certified coaches. We utilize basic...

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06/25/19

CrossFit Kids & CrossFit Teens Summer Programs Looking for something fun for your kids to do this summer? Check out one of our many CrossFit Kids classes! Lets keep those...

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06/24/19

Kara Strength & Power Class will meet today at 6:30pm with coach John P. __________ Part I. Back Squat - 15min 0-10min - Build to a moderately heavy set of...

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06/23/19

Ryan S Rock Endurance will meet at 8:00am today at South Side High School. Not 8:30am. Thank you. ________ Part I. 12min AMRAP: - 24 Wall Balls (20/14) - 12/9...

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06/22/19

Edward Joseph McCue January 12, 1926 – June 22, 2016 Married to Joan McCue for 66 years Father of 4 Grandfather of 19 Great Grandfather of 21 United States Navy...

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06/21/19

RockFit Class today at 10:45am with Coach Kara!! This class is free to all CFTR members.  Non-members can come check out our new class for Free. Email tom@crossfittherock.com to reserve...

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06/20/19

Dan S Part I. Climb the ladder as high as possible in 9min: - 3 Thrusters (95/65) - 3 Toes-to-Bar - 6 Thrusters - 6 Toes-to-Bar - 9 Thrusters -...

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06/19/19

Rock Barbell Club Are you looking to Snatch more weight? Want to improve your Clean & Jerk technique? Our Barbell club is a great way to improve all aspects of...

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06/18/19

Kaitlynn For Time: 3 Rounds: - 10 Hang Power Snatches (95/65) - 15 Push-ups - 20 Cal Row Rest 5min 3 Rounds: - 5 Hang Power Snatches (155/105) - 10...

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06/17/19

Chris W Strength & Power Class tonight at 6:30pm with John P. __________ Part I. 14min - Build to a challenging complex: - 1 Dead Lift - 1 Hang Power...

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06/16/19

Happy Father's Day Rock Endurance will meet today at 8:00am at South Side High School. _________ Part I. 14min AMRAP: - 7 Toes-to-Bar - 14 Dumbbell Snatches (50/35) - 28...

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