Mer Part I. For Time: 15 - 12 - 9: - Right Arm Dumbbell Snatches (50/35) - Left Arm Dumbbell Snatches (50/35) - Burpee Box Jumps (24”/20”) 15min Cap. Part...
Read MoreStrength & Power class at 6:30pm today. _________ Part I. Low Hang Squat Clean - 15min - Build to a heavy Single Rep. Part II. 12min AMRAP: - 5 Bar...
Read MoreRock Endurance will meet today at 8:00am at South Side High School. _________ Partner WOD. 2 Rounds for Time: - 150 Wall Balls (20/14) - 150 Cal Row 32min Cap....
Read MoreMario Rock Endurance will meet on Sunday morning at 8:00am at South Side High School. 5 Rounds: - 4min Max Distance 2min Walking Rest _________ For Time: - 1 Mile...
Read MoreWelcome to the world Charlee Anne Blyskal. Born June 5th, 2019. 5lbs 7oz, 18 1/4", Baby and mom are doing great. Congratulations Blyskal family!! Health & Happiness! _________ How Sleep Improves...
Read MoreJohn M Part I. Back Squat 7min EMOM: - 7 Back Squats - Moderate Weight Part II. 10 Rounds For Time: - 10/7 Deficit Push-ups - 50’ Double Dumbbell Front...
Read MoreRockFit Class today at 10:45am with Coach Kara. This class is Free to all CrossFit The Rock members. Come to a Free Trial and experience our calorie burning class under...
Read MoreBrittany D 10 Rounds: - 200m Run - 15 Target Burpees (6”) Rest 1min Sub 10/8 Cal Bike for Run.
Read MoreNonny Strength & Power class tonight at 6:30pm with John P. Partner WOD tonight, come check it out! __________ Part I. Front Squat - 15min - Build to a challenging...
Read MoreRock Endurance will meet at 8:00am at South Side High School. Please wear a stopwatch. __________ 4 Rounds for Total Time: - 15/12 Cal Row - 18 KB Swings (55/35)...
Read MoreArthur Reminder: Jillian E Daly Benefit is tonight at Kasey's in RVC. 6-10pm. _________ Part I. For Time: 21 - 15 - 9: - Dumbbell Thrusters (50’s/35’s) - Burpee Chest-to-Bar...
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