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Workout Blog

07/05/19

Congratulations to Rachel & Blake on their Wedding on July 3rd. Wishing many, many years of Health & Happiness to an amazing couple! _________ We will have 7:00am, 8:00am &...

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07/04/19

Happy 4th of July We are open for 8:00am & 9:00am classes today. _________ Weekend Schedule: Friday: 7:00am, 8:00am & 9:00am Classes. 10:15am RockFit Saturday: 7:00am, 8:00am, 9:00am, 10:00am &...

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07/03/19

CrossFit The Rock 2nd Annual Golf Outing Save the Date: Thursday, August 15th @2pm The Golf Club at Middle Bay - 3600 Skillman Avenue, Oceanside, NY 11572 More information to...

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07/02/19

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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07/01/19

Jane 4th of July Schedule Monday, Tuesday & Wednesday - Regular Schedule Thursday, July 4th - 8:00am & 9:00am Classes Friday, July 5th - 7:00am, 8:00am & 9:00am Classes, 10:15am...

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06/30/19

Rock Endurance will meet today at 8:00am at South Side High School.  For Time: - 2,000m Rest 2min - 1,600m Rest 2min - 1,200m Rest 2min - 800m __________ Part...

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06/29/19

Shane 5 Rounds For Time: - 500m Row - 30 Single Arm Dumbbell Hang Clean & Overhead (50/35) - Alternate arms every 5 Reps. - 15 Toes-to-Bar 30min Cap.

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06/28/19

Michele G RockFit today at 10:45am with coach Kara. Come check it out. ________ “Helen” 3 Rounds For Time: - 400m Run - 21 KB Swings (55/35) - 12 Pull-ups...

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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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