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Workout Blog

12/08/19

Erin G Reminder: CFTR Annual Holiday Party on Friday, January 10th, 7-11pm @ Kasey's in RVC. All are welcome, including guests.  _______ Part I. Squat Snatch - 15min - Build...

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12/07/19

Matt V RockFit at 11:00am today with Kara. _______ Partner WOD 10 Rounds for Time: 15 Goblet Squats (55/35) 50’ Walking Goblet Lunge (55/35) 10/8 Cal Bike 30min Cap. Alternate...

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12/06/19

Save The Date CrossFit The Rock Annual Holiday Party - Friday, January 10th 7-11pm at Kasey's Kitchen & Cocktails in Rockville Centre. ________ RockFit today at 10:45am with Kara.  ________...

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12/05/19

Carol For Time: 100 Wall Balls (20/14) 100 KB Swings (55/35) 100 Dumbbell Step-ups (50, 24”/35, 20”) 100 DB Snatches (50/35) 30min Cap

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12/04/19

Caleb & Jess RockFit today at 10:45am. _______ The Rock Barbell club will meet tonight at 6:30pm. _______ Part I. Squat Clean - 15min - 1.1.1 - Rest 10sec between...

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12/03/19

Ladies Night Out Saturday, December 21st from 6:00-9:00pm at RJ Daniels in Rockville Centre.  All female members are welcome. Cost of the Open Bar is $35 per person. There will...

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12/02/19

Lauren L RockFit today at 10:45am with Kara. _______ Strength & Power at 6:30pm with John P. _______ Part I. 5 Rounds for Time: 15 Dumbbell Thrusters (50’s/35’s) 50 Double...

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12/01/19

Rachel P Classes today @ 7:00am, 8:00am, 9:00am & 10:00am.  _______ Part I. Within 15min, 3 Rounds not for time,: 8 Wall Balls - Max Height 10-15 Toes-to-Bar 20/16 Cal...

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11/30/19

Mike J Classes today at 7:00am, 8:00am, 9:00am & 10:00am.  RockFit at 11:00am! _______ From Coach Ryan 2 Rounds for Time: 1 Mile Run 30 Pull-ups 50 Burpees 35min Cap....

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11/29/19

Danny Classes today at 7:00am, 8:00am, 9:00am & 10:00am.  _______ Partner WOD 4 Rounds: 3min AMRAP: Calorie Row 1min Rest 3min AMRAP: 5 Power Cleans (135/95) 10 Step-ups (24”/20”) -...

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11/28/19

Happy Thanksgiving! Carlo & I are thankful for all our wonderful members. Thank you for choosing CrossFit The Rock. Wishing everyone a Happy, Fun & Safe Holiday.  Classes today at...

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11/27/19

Brittany D Thanksgiving Schedule We have regular class schedule on Wednesday, including RockFit at 10:45am and The Rock Barbell Club at 6:30pm. Thanksgiving Day: 8:00am & 9:00am Classes Friday: 7:00am,...

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