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Workout Blog

05/17/19

Tom B2 Part I. With a Partner: 60 Rounds: - 15sec Assault Bike Sprint 15sec Rest Score Total Calories. 30 total minutes and 30 rounds each. Each partner will do...

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05/16/19

Memorial Day Murph Over Memorial Day Weekend, we'll be doing Hero WOD "Murph" on both Saturday and Sunday. We will have our regular class schedule for both days. There will...

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05/15/19

Meg The Rock Barbell Club will meet tonight at 6:30pm.  _________ Part I. 5 Rounds For Time: - 20 Dumbbell Snatches - 50’ Right Arm Dumbbell Overhead Walking Lunge -...

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05/14/19

Jane Beginning on Wednesday, May 29th, we will begin offering a new class twice a week. This class is free to all CrossFit The Rock Members and it will replace...

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05/13/19

Mitch Strength & Power class will meet tonight at 6:30pm.  ___________ Part I. 20min AMRAP: - 20 Overhead Squats (115/75) - 40 Double Unders - 20 Single Arm Hang Clean...

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05/12/19

Happy Mother's Day!! Wishing all our Mom's a happy and fun day with your families.  ____________ Rock Endurance Due to tomorrow morning's weather forecast, we will not have our first...

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05/11/19

From Scott Gegerson: "I hope this message finds you well. As many of you know, my mother Laraine Gegerson lost her battle to Leukemia in September of 2018, and my...

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05/10/19

Congratulations to Suz, Janice & John on their amazing performances in the Age Group Qualifier! Suz entered the weekend in 152nd in the 60+ division and finished in 119th.  Janice...

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05/09/19

Carol 5 Rounds: - 2min Bike 30sec Rest - 1min Elbow Plank 30sec Rest - 2min KB Swing/Burpee AMRAP 30sec Rest - 1min Side Plank (30sec/side) 30sec Rest Burpee/KB AMRAP:...

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05/08/19

Chris W. The Rock Barbell Club will meet tonight at 6:30pm. _________ Part I. 12min - 3 Sets: - 20 One Arm KB Front Squats (10/arm) - 25’-50’ Handstand Walk*...

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05/07/19

Congratulations to Suz, Janice & John P on a terrific weekend of competition. It was amazing to see your stellar performances all weekend long. Now enjoy a few days of...

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05/06/19

Jess Rock Endurance Rock Endurance will return this Sunday, May 12th. Our first meeting will be at South Side High School at 8:00am. The workout will be posted later in...

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