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Workout Blog

12/20/19

John P Christmas Week Schedule Monday: 6:00am, 7:00am, 8:30am, 9:30am, 10:45am RockFit, 3:30pm, 4:30pm, 5:30pm, 6:30pm Strength & Power, 7:30pm, 8:30pm Tuesday: 7:00am, 8:00am, 9:00am, 10:00am Wednesday: Closed - Merry...

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12/19/19

Jess Part I. Push Press & Push Jerk - 16min Build to a challenging complex: 3 Push Presses 1 Push Jerk Score Heaviest Complex. Part II. For Time: 150’ KB...

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12/18/19

Matt F2 RockFit today at 10:45am with Kara. _______ Part I. For Time: 1,000m Run 60 Double Unders 15 Thrusters (135/95) 60 Double Unders 15 Thrusters 60 Double Unders 15...

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12/17/19

Holiday Party Reminder - Our Annual Holiday Party is on Friday, January 10th at Kasey's in Rockville Centre. 7-11pm Open Bar, Dinner and Snacks. All are welcome! _______ Part I....

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12/16/19

Kim H RockFit today at 10:45am with Kara. _______ Strength & Power tonight at 6:30pm with John P. _______ Part I. 10min EMOM: Odd: 5 Overhead Squats - From the...

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12/15/19

Anthony S For Time: 50 Bar Facing Burpees* 40 Hang Power Snatches (75/55) 30 Bar Facing Burpees 40 Hang Power Snatches 50 Bar Facing Burpees 25min Cap. *Rx Burpees today...

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12/14/19

Michele B RockFit today at 11:00am with Kara. _______ From Coach Ryan: Partner WOD 10 Rounds for Time: 12 Pull-ups 21 KB Swings (55/35) 400m Row 35min Cap. Alternate Completing...

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12/13/19

George RockFit today at 10:45am with Kara. _______ Part I. 12min EMOM: 1 - Muscle-ups - 1 set 2 - 7 Dumbbell Front Squats - WOD Weight 3 - 40sec...

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12/12/19

Part I. 5min AMRAP: 5 Hang Power Cleans (115/75) 5 Push Presses (115/75) 5min Rest 5min AMRAP: 10 Dumbbell Step-ups (50, 24”/35, 20”) 10 Box Jumps (24”/20”) 5min Rest 5min...

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12/11/19

Dan RockFit today at 10:45am with Kara. _______ The Rock Barbell Club will meet tonight at 6:30pm. _______ Part I. Front Squat - 15min 0-10min - Build to a challenging...

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12/10/19

Jenny Part I. 3 Rounds for Time: 80 Double Unders 40 Wall Balls (20/14) 20 Pull-ups 18min Cap. Part II. 3 Rounds: 8-12 Strict Dips (Ring it Bar) 1min Push-up...

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12/09/19

Lauren L, D-Rod & Ali G RockFit today at 10:45am with Kara. _______ Strength & Power at 6:30pm with John P. _______ 5 Rounds: 1,500m Row Rest 2min Score Slowest...

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