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2 rounds for time:
100 Air squats
50 Toes to bar
Post time to comments.
With 4 years of loyal service, 1,563 posts, over 738,086 visits it is time to say farewell to our old website! The new and improved version goes live today! The web address (www.crossfitrocks.com) will remain the same. We are excited to bring this new website to you so stay tuned!!!
AMRAP 20 minutes:
9 Hang Power Clean
6 Push Jerks
*This is an open weight workout. You and your partner choose a weight that you can get out the round unbroken then hold that weight across going round for round with your partner.
Post total rounds completed to comments.
Today marks our 4 year anniversary as an affiliate! We officially opened our doors on the 16th November 2009.This year has been an enourmous one for CrossFit Rocks, new facility, new staff, big growth and we are only just getting warmed up! I would like to thank all of our amazing members for their continued loyal support and making our community what it is today!
Reminder that next Saturday 23rd November is our Christmas Party and a chance to celebrate this milestone! We hope everyone can make it!
With a continuously running clock perform one pullup in the first minute, two pullups in the second minute, three pullups in the third minute ect... Continue until you cannot complete the required amount of pullups within the minute.
Reminder that there are timetable changes due to the CrossFit Seminar being held at the box from 8am-5pm today and tomorrow. There are no 9:15am or 12pm sessions and the evening classes are at 5:30pm & 6:30pm. Any concerns please email firstname.lastname@example.org
5 Power Snatch 70kg(50kg)
15 GHD Situps
*Try to increase lods on each of the 15 sets