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Workout Blog

10/16/20

Happy Friday. Make sure to sign-up for classes via Push Press. Please reach out to Tom or Carlo with any questions you have about the new space or new software....

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10/15/20

Happy Birthday Coach Janice!! For Time: 50 Single Arm DB Thrusters (50/35) 5/5 50 Box Jumps (24”/20”) - Step Down 50 DB Snatches (50/35) 50 DB Step-ups 50 Med Ball...

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10/14/20

Part I. 15min EMOM: 30 on/30 off 1 - Pendlay Rows (45/33) 2 - Front Squats (45/33) 3 - Strict Presses (45/33) Part II. 4 Rounds: 500m Row Rest 3min...

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10/13/20

Great first day in the new location. Looking forward to day two of training.  _____ Part I. 15min to complete 4 Rounds: 10 Barbell Curls 10 Push-ups @22X1 20 Weighted...

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10/12/20

First Day of Classes Today, Monday, October 12th is our first Day of classes in our new location. Thank you all for helping us to get to this point.  New...

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03/31/20

Jane We will be doing our equipment loans and rentals today. Please check your email for your scheduled pick-up time and to reference our Rental and Loan forms. Thank you!...

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03/30/20

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it...

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03/29/20

Xtina Part I. 20min EMOM: Odd: 30 Plank Marches - Bench/Couch Even: 10 Jumping Lunges + 20 High Knees Part II. 10min EMOM: Odd: 10 Bent Over Rows Even: 10...

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03/28/20

Martin Part I. 5 Rounds for Time: 400m Run/Row 10 Dead Lifts 40 Double Unders Post time to comments. Part II. Matty D Abs 5min AMRAP: 5 Crunches 10 Strict...

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03/27/20

We sent out an email to all our members on Thursday, 3/26. If you did not receive it, please email Carlo@crossfittherock.com and we will make sure to send all the...

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03/26/20

Part I. 3 Rounds: 20 Bulgarian Split Squats - 10/Leg 6 Broad Jumps 15 Pike Push-ups Part II. 6 Rounds: 50m Sprint 50m Walking Lunge Rest 3min

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03/25/20

Part I. For Time: 15 Weighted Squats 20 Double Unders 12 Weighted Squats 30 Double Unders 9 Weighted Squats 40 Double Unders 6 Weighted Squats 50 Double Unders 3 Weighted...

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