New Muscle-Up Club Members

Guess who gets to do Muscle-Ups next time they are Rx'd!!!!

CONGRATULATIONS to Dr. Russ, Adam and Corey!!!!

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CFR Girls Night this Friday, 6:30PM at Deb's House!

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WOD - 5/17/12

Take 15 minutes to complete the following:
5 Front Squat at 65% of 1RM
5 Front Squat at 75% of 1RM
5 Front Squat at 85% of 1RM

then…

Complete as many rounds as possible in 15 minutes of:
Run 400m
15 Pull-ups
12 Burpees

Post rounds completed to comments.

Strength Day

We need more nice weather.......Please and Thank You!

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CFR Girls Night this Friday, 6:30PM at Deb's House!

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WOD - 5/16/12

Shoulder Press
1-1-1

Push Press
3-3-3

Push Jerk
5-5-5

Post weight(s) used to comments.

The Man....The Legend....

Look who got to chill out with Chris Spealler this past weekend at their CrossFit Level 1 Certification!!!

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Bill Fortune 5K/10K Run & 5K Walk

I can't believe it has been a year already, but once again the time has come for me to run a 10K......yeeeeeeeey......This is the ONLY time of year you will see me doing this! Please join me and your friends from CrossFit Rockland on May 20th as we run/walk to support our local Meals on Wheels.

For those of you not familiar, the Meals on Wheels Programs and Services mission is to serve the homebound, seniors & others in Rockland County through a multipurpose agency which focuses on nutritional, recreational and social support programs. CrossFit Rockland will be teaming up again for another Meals On Wheels event later this Summer so stay tuned!

For now, please come and support us at the 2nd Annual Bill Fortune 5K/10K Run and 5K Walk Away Hunger Event at Rockland Lake. Registration details can be found below:

For Runners......Register HERE

For Walkers......Register HERE

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CFR Girls Night this Friday, 6:30PM at Deb's House!

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WOD - 5/15/12

For time:
Row 500m
50 Pistol squats (alternating legs)
15 Hang power cleans (155#/105#)
Row 250m
40 Pistol squats (alternating legs)
10 Hang power cleans (155#/105#)

Post time to comments.

Learn Super Powers.......DO CROSSFIT!

Trish can levitate.....what super powers do YOU have??

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CFR Girls Night this Friday, 6:30PM at Deb's House!

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WOD - 5/14/12

Team WOD

Complete as many rounds and reps as possible in 20 minutes of:
15 Overhead squats (75#/53#)
25 Double-unders
10 Pull-ups 

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400 meters with a med ball (20#/14#). Once Partner #2 returns from the run, Partner #1 will grab the med ball and begin their 400 meter run, while Partner #2 continues working wherever Partner #1 left off.

Post number of rounds and reps completed by the team to comments.

HAPPY MOTHER'S DAY!!!!!

Heavy Day!

Last Saturday, classes battled "Fran"......This week, it's a bit heavier :)

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WOD - 5/12/12

For time:
Run 400m
15 Deadlifts (315#/225#)
30 Box Jumps (24”/20”)
25 Overhead squats (135#/95#)
30 Box jumps (24”/20”)
15 Deadlifts (315#/225#)
Run 400m

Post time to comments.

"Isabel" and then some.....

A good snatch always starts with the set-up! Well done Luis!!

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WOD - 5/11/12

Take 15 minutes to complete the following:
3 Hang Power Snatch at 65% of 1RM
3 Hang Power Snatch at 75% of 1RM
3 Hang Power Snatch at 85% of 1RM

then…

"Isabel"

For time:
30 Snatches (135#/95#)

Post time to comments.

2011 Reebok CrossFit Games To Re-Air This Weekend

Rollin out the business!

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The 2011 Reebok CrossFit Games will re-air on ESPN this weekend! Click HERE for the schedule and re-live the magic!

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WOD - 5/10/12

Complete as many rounds as possible in 18 minutes of:
7 Handstand push-ups
14 Kettlebell swings (53#/35#)
28 Squats

Post rounds completed to comments.

Hump Day

"Annie are you OK" at CFR

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WOD - 5/9/12

For time:
30 Muscle-ups

Post time to comments.

John G Update

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To my friends at CFR:

The box arrived a day before you know who came in.  I was more excited having the box.  It was a surprise.  A very nice one.  It just shows the true spirit of the CF world and our Box in particular.  It really is comforting to experience that true feeling of family.    Life here is a bit interesting.  As some have seen thru some pictures I sent out a few months ago, we have a small box.  A couple of level ones are here and they work with a few of us.  Lots of "Garage  box" types.  I usually Wod most mornings when things slow down.  I have been doing a mix of main-site/CFR and wods from our CRF Journal.  Doing pretty well (I think)  we will just have to see when I get back.  I have only seen John L once while here.  I work days (12-14 hour) and he works nights (about the same)  He is about 3 miles from where I am.
 
I am quite looking forward to coming home.  I am hoping to be back in time for the Regional's (maybe/maybe not.  I may need to stay 3 extra weeks.  Replacement issues)  I am excited about seeing /Wodding with you all again.  I food items are great.  The shirts?  Well while I can only wear them in my room, they will be worn at CFR (I knew I was with some real CF's when, during our intra gym completion, one of the guys groused (this doesn't quite feel like a real CF workout because I have to keep my shirt on.  And the girls agreed) 
 
So again, thank you for all your kind messages (and I REALLY appreciate those X Os.  I will be more then willing to accept those in person. (Oh.  and um thanks Pete but.......)

John G

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WOD - 5/8/12

Back Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

"The Boxer"

Turns out, not only is Nick a WOD Stud, but he is also one heck of a good Coach! Hopefully CFR will see him behind the helm again soon!!!

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May On-Ramp Starts TONIGHT at 7:30PM

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WOD - 5/7/12

"The Boxer"

Complete twelve rounds of the following:
In 3 minutes:
Sprint 200 meters
25 Double-unders
With remaining time, do as many reps of burpee power cleans (95#/65#) as possible

Rest 1 minute between rounds.

In this workout you are required to complete at least six rounds. After the sixth round you may “throw in the towel” at any point. Your score is the total number of burpee power cleans completed. 

Post number of rounds completed and score to comments.

Cinco De Snatcho!!!

Snatch Jokes

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"Suck Less Clinic" - Snatch Edition Today at 12PM!!!

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WOD - 5/5/12

"Fran"

21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups

Post time to comments.

Compare to 1/5/12.

FRIDAY!!

Sean showing off the "Look Ma, No Feet" rope climb!

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WOD - 5/4/12

Five rounds for time of:
25 Burpee box jumps (24”/20”)
15 Toes-to-bars

Post time to comments.

"Suck Less Clinic" - Snatch Edition This Saturday

Good Old Fashion PVC Snatch Work

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"Suck Less Clinic" - Snatch

When: Saturday, May 5th
Time: 12-4PM
Cost: $30

The CFR "Suck Less Clinic" is back with a second installment of what else but......THE SNATCH!

This will be a 4 hour session dedicated entirely to the Snatch with a WOD at the end of the day.

Space is limited so please sign up in MBO to reserve your spot!

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WOD - 5/3/12

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

BUSTED

Eyes ahead of you, not on the camera.....FRED!

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Another Whole30 Challenge will kick off June 1st!

Not sure what the Whole30 Challenge is? Click HERE.

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WOD - 5/2/12

For time:
100 Pull-ups
100 Kettlebell swings (53#/35#)
100 Double-unders
100 Overhead squats (95#/65#)

Post time to comments.