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CROSSFIT ROCKLAND

28 Orangetown Center

Orangeburg, NY 10962

Rockland County

845-680-6688

 

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Mobility WOD

 CrossFit RRG: We support our community's first line of defense.

 

 

 

Wounded Warrior Project

 

 

 

Friday
May242013

A New Look Coming Soon!!

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If you are seeing this site and not the NEW CrossFit Rockland site have no fear! Browsers will direct you to the new site as the new site repropagates across the web. This process should be complete within a few days. 

Thank you for being so awesome through this process and we hope you like the new look :)

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Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/25/13

For time:
60 Calorie row
50 Thrusters (45#/33#)
40 Push-ups
30 Pull-ups

Post time to comments.

Thursday
May232013

A New Look Coming Soon!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If you are seeing this site and not the NEW CrossFit Rockland site have no fear! Browsers will direct you to the new site as the new site repropagates across the web. This process should be complete within a few days. 

Thank you for being so awesome through this process and we hope you like the new look :)

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Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/24/13

21-15-9 reps for time of:
Power snatch (115#/75#)
Ring dips

Post time to comments.

Wednesday
May222013

A New Look Coming Soon!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If you are seeing this site and not the NEW CrossFit Rockland site have no fear! Browsers will direct you to the new site as the new site repropagates across the web. This process should be complete within a few days. 

Thank you for being so awesome through this process and we hope you like the new look :)

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Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/23/13

Use 30 minutes to find your 3RM Front Squat

Then,

For time:
75 Toes-to-bar

Post results to comments.

Tuesday
May212013

When "Helen" met "Karen"...

Come on in, relax and stay for a while :)

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CFR/CFSH Over The Seas Competition:

When: Sunday, June 2, 2013
Time: Check-in at 10:00am
Where: CrossFit Rockland or CrossFit Sabalu Harrison (whichever is closer...LOL)
Cost: Donation Only

For the first time in CrossFit Rockland history, we are going to host a little friendly "virtual" competition with CrossFit Sabalu Harrison.......IN AFGHANISTAN!!!

For those of you who don't know, our very own Coach Lindy helped create CrossFit Sabalu Harrison as a Military Affiliate during his last deployment and now he is pulling us all together for some good old fashion CrossFit FUN! The WOD has been structured in a way that EVERYONE can participate and earn points for CFR.

Of course once we finish...we're gonna party, paleo pot-luck style!!! So start looking up your favorite recipes to share and yes...there will be beer! We are asking everyone to bring some type of paleo deliciousness along with the recipe so we can share the paleo love.

If you are interested in participating as a competitor please register at the box. We are asking for a small donation from everyone competing which will be used to send a cool care package to our friends over at CrossFit Sabalu Harrison.

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Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/22/13

Complete as many reps as possible in 14 minutes of the following:
Three rounds of:
400m Run
21 Kettlebell swings (53#/35#)
12 Pull-ups

Then with the remaining time, using a 10 foot target for the men and 9 foot target for the women, complete as many wallballs as possible. Men will use 20# and women 14#. Score equals the number of wallballs completed.

Post score to comments.

Monday
May202013

The 1st Annual "Over The Seas Competition"

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Join us on Sunday, June 2nd as we show support for our solders overseas with a little "virtual" throwdown!!! For the first time in CrossFit Rockland history, we are going to host a little friendly competition with CrossFit Sabalu Harrison.......IN AFGHANISTAN!!!

For those of you who don't know, our very own Coach Lindy helped create CrossFit Sabalu Harrison as a Military Affiliate during his last deployment and now he is pulling us all together for some good old fashion CrossFit FUN! Full details of the day are being finalized now and will be posed VERY soon, if not tomorrow! The WOD has been structured in a way that EVERYONE can participate and earn points for CFR.

Of course once we finish...we're gonna party, paleo pot-luck style!!! So start looking up your favorite recipes to share and yes...there will be beer! If you are interested in participating as a competitor please register at the box. We are asking for a small donation from everyone competing which will be used to send a cool care package to our friends over at CrossFit Sabalu Harrison.

More details coming SOON!!!

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Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/21/13

3 Person Team WOD

Complete as many rounds as possible in 20 minutes of:
Row 250m
Max rep box jumps (24"/20")

Athletes switch every 250m. All three athletes may work at the same time (aka...ping-pong box jumps). The team score equals the total distance rowed by the team plus the total number of box jumps completed.

Post score to comments.

Sunday
May192013

The 2013 CrossFit Northeast Regionals Is In The Books...

The CrossFit Rockland Crew at the 2013 CrossFit Northeast Regionals.

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The 2013 CrossFit Northeast Regionals this past weekend was nothing short of AMAZING! Reebok hosted an epic event with top notch paleo food options, CrossFit vendor galore, fun activities, and more...even Angry Orchard was in the house!!

We got to watch top notch performances from some of the best our sport has to offer and for some of you this was your first experience seeing the CrossFit Community as a whole. From new friends to old ones, what made this event so amazing was the all of YOU and reaffirmed once again why it is we love this thing we call.....CrossFit!!

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Schedule Update:

CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/20/13

For time:
25 Double-unders
25 Overhead squats (125#/85#)
25 Double-unders
25 Front squats (125#/85#)
25 Double-unders
25 Back squats (125#/85#)
25 Double-unders

Post time to comments.

Friday
May172013

Reminder.....No Open Gym Sunday

Whoa...that's a lotta pull-ups!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/18/13

Three rounds for time of:
Run 400m
21 Front squats (95#/65#)
12 Ring dips

Post time to comments.

Thursday
May162013

"Tell Your Friends"

 Useful words today from wodwearRX!!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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Kettlebell Kitchen "Tell Your Friends" Raffle:

Want to win $300 in free meals from Kettlebell Kitchen?  They’ve started a raffle to encourage friends to tell friends about their meals.  Get a new customer to place an order between now and May 31, and you'll get a raffle ticket for a chance to win $300 in free meals.  Second and third place winners get $100 and $50 in meals!  Specifics:  When a new customer places an order, they’ll be asked who referred them to KBK.  If they say your name you automatically get a raffle ticket, and the new customer (i.e. your friend) will get one as well.  KBK expects about 10 to 15 new customers, so your chances of winning are very high.

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WOD - 5/17/13

Three rounds for time of:
5 Squats cleans (135#/95#)
5 Squat snatches (135#/95#)

Post time to comments.

Wednesday
May152013

SPRINTS!!!

Check out Justin rocking an epic front rack...The future of CrossFit is lookin GOOD!!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/16/13

Ten rounds for time of:
Sprint 200m
Rest 30 seconds

Post time to comments.

Tuesday
May142013

Strength/Skill Day......Deadlift

The many quotes of CFR after Monday's WOD!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/15/13

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

*All sets must be completed unbroken.

Post weights used to comments.

Monday
May132013

Iron Fist Athletics Is Now Open

Our friends over at Iron Fist Athletics held their Grand Opening this weekend and of course CrossFit Rockland was in the house. If you're ever in the Nanuet area, Iron Fist Athletics is the place to be! So check em out!!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/14/13

Complete three rounds of the following:
Max box jumps in 1 minute
Rest 1 minute

Then,

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Post time to comments.

Monday
May132013

The 2013 CrossFit Northeast Regionals Is This Weekend

Nice squat Ralph!

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Schedule Update:

With the 2013 CrossFit Northeast Regionals going down this weekend there will be some slight changes to the schedule this week:

Friday (5/17) - No 9:30am Class
Sunday (5/19) - No Open Gym

In addition, CrossFit Rockland will be CLOSED on Monday, May 27th for Memorial Day.

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WOD - 5/13/13

For time:
100 Thrusters (95#/65#)

*Complete 3 burpees at the top of each minute.

Post time to comments.

Friday
May102013

Saturday Shots....Of Wall Balls!!

Friends don't let friends stretch their hip flexors alone!

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WOD - 5/11/13

Three rounds for time of:
Run 800m
50 Wall ball shots (20#/14#)

Post time to comments.

Thursday
May092013

10!

Hi Raf!!

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WOD - 5/10/13

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (225#/155#)
Knees-to-elbows

Post time to comments.

Wednesday
May082013

Know Your Bodyweight...

 John rocks his WOD at 6am! When was the last time you started your day with a little CFR??

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WOD - 5/9/13

For time:
21 Bodyweight back squats
800m run
15 Bodyweight back squats
400m run
9 Bodyweight back squats
200m run

Post time to comments.