CrossFit Rockford

Happy New Year

World Record for Largest Street Art Ever, Reebok Crossfit

What a great finish to 2011! Be safe and Have a Great New Year!

"Inside CrossFit Training Craze", ESPN Front Row

New Years Weekend Hours:

Friday 5am-1pm

Saturday 8am-10am

Monday: 8am-12pm

WOD

10 minute AMRAP

1 PC Heavy!

3 burpee

Tuesday

A New Year is just around the corner. What a great time to reflect on what has been accomplished and reset for what is yet to come. Turning the calendar is just another day for most since we are comitted to fitness year round and we continue the journey to fulfilling our potential as athletes and coaches. One thing is for sure, a year from now we will continue to be amazed we are better, stronger, faster and fitter. Even more importantly, another year of enduring and conquering the challenges and goals we set for ourselves makes us better at life and all it's surprises. Keep up the good work everyone, we are proud of all of you!

For time

10 Muscle Ups

100 Push Press, 75/55

1000m Row

Welcome Back Lucas! It's great to have you training with us this week!

12 Days of Christmas

"12 Days of Christmas" WOD 

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This is performed like the song 1, 2-1, 3-2-1,4-3-2-1 etc

MERRY CHRISTMAS from all of us at CrossFit Rockford!

 

Merry Christmas

12 days of Christmas WOD starts Friday! Our hours this week are unchanged. Monday Dec 26th we will be open from 8am-noon!

 

Kendrick Farris is an American lifter in the 85kg weight Class. He currently holds the American record in the Clean and Jerk with 202kg, in the video he narrowly missed the jerk at 218kg. 218kg is the current world record. How awesome will it be to cheer on an American Lifter in the Olympics!

WOD

1 Clean and Jerk (Heavy)

5 Pull-up

10 Push-up

15 Squat

10 rounds for time and Load

Thursday

 

 

WOD

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

 

Tuesday

The Games season is just around the corner. The CrossFit Open, a worldwide online competition with one workout per week, will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

Santa For Solitary Seniors Fundraiser

There is a fundraiser this thursday with a couple of familiar CrossFit guest bartenders at Perryrock from 5-9. All Tips will help to fullfill the wishlists of seniors in area nursing homes who no longer have family to celebrate with. This is a great cause, hope you can make it! If you would like to contribute but can't attend I will be happy to deliver your tip.

 

"In the middle of a difficulty lies opportunity."
- Albert Einstein

 

Monday

"Lactic Acid Is Not Muscles' Foe, It's Fuel" NY Times

Congratulations Randy and Jean completing the Rock n' Roll (1/2) Marathon!

 

WOD

40 Double Under

7 Shoulder to Overhead

7 CTB Pull-up

5 rounds for time