CrossFit Rockford

CrossFit for Hope

Let's really embrace this fundraiser. St Judes has been instrumental in helping kids battling cancer and their efforts definitely played a big role in helping our own Kate recover. Register to participate today!

Fitness

 "A year from now, you may wish you had started today." ~ Karen Lamb

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

CrossFit for Hope, Saturday June 9th. check out the site, register and support the cause!

WOD

5 rounds

10 Power Clean

15 Wall Ball

Kate the Great!

 Kate Foster: Beating The Odds

 

Regionals

What a great weekend! Andrea finishes 16th overall and our team finishes 9th! It was awesome to see all the support this weekend! Training starts for 2013! We are very proud of our competitors and supporters!

Say Grace

"Grace"

30 Clean and Jerks for time, 135/95

Some Olympic weightlifters tackling Grace. This workout is the real deal.

 

New Tshirts

If you've been at CrossFit Rockford over the last 7 years 4 things have been consistent, Brent, Dan, Sue and this Logo which was drawn on the chalkboard and has surived the move and overlooked countless PR's. This should be a reminder to everyone what a clean and snatch looks like as you pull under the barbell!

We will soon have these available for sale on this site for anyone out of the area that would like to get one.

Snatch!

10 sets

1 hang snatch

1 Snatch

Some footage from California Strength to get you motivated