CrossFit Rockwall

Saturday, March 2, 2013

---

Free Workout - 9:00 am
Weightlifting Class - 10:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
"Don't Drop the Baby"
In teams of 2, complete 2 rounds for time of the following, with only one person working at a time (except for the run).
50 Goblet Squats
50 1-arm Kettlebell Swings
50 steps Walking Lunge
50 Push-ups

Level 1 - 35 reps of each movement.

The Kettlebell is your "baby" for the duration of the workout. Do not drop it. If you do, your team must do 10 burpees before picking it back up.

Post time to comments.

Click here if you think this looks too hard

---

Saturday, February 2, 2013

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
30 Wall Ball Shots
30 Box Jumps

Level 1: 100 / 20 / 20

Post number of rounds completed to comments.

Click here if you think this looks too hard

---

Thursday, January 17, 2013

---

Junior CrossFit Class - 5 pm
Teen CrossFit Class - 6 pm
Free Workout - 7 pm

Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Have you read about our Fitness & Skill Levels? Check them out here!

WOD
For time:
1000 meter row
then 3 rounds of:
25 Sit-ups
15 Good Mornings

Level 1:	For time:
	750 meter row
	then 3 rounds of:
	20 Sit-ups
	15 Good Mornings

Post time on the WOD to comments.

Click here if you think this looks too hard

---

Beat the Wheat! Get off the crusty crank and stop chasing the multi-grain dragon.

Saturday, January 5, 2013

---

Free Workout - 9:00 am
Weightlifting Class - 10:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
30 Wall Ball Shots
30 Kettlebell Swings

Level 1: 100 / 20 / 20

Post number of rounds completed to comments.

Click here if you think this looks too hard

---

Need more jerks in your life? Come to the weightlifting class at 10 am.

Saturday, November 10, 2012

---

Running Class - 8:00 am
Free Workout - 9:00 am
Hooverball - 1:00 - 3:00 pm at the Oasis
Southern Junction - contact Dominique for details

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2, complete 3 rounds for time, with only one person working at a time (except for the run) of:
30 Box Jumps
30 Push Press
400 meter run

Level 1 - 20 Box Jumps; 20 Push Press; 200 meter run

Post time to comments.

Click here if you think this looks too hard

---

Saturday, October 6, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2, complete as many reps as possible, with only one person working at a time (except for the run).
3 rounds of (Fight Gone Bad style - 90 seconds per station):
Burpees
Sit-ups
Kettlebell Swings
200 meter run, then rest for the time remaining

Level 2 / Level 1 - 100 meter run

Post number of reps to comments.

Click here if you think this looks too hard

---

Saturday, September 22, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2, complete 4 rounds for time, with only one person working at a time (except for the run).
30 Dumbbell Thrusters
30 Sit-ups
400 meter run

Level 2 - 300 meter run, we will scale the Dumbbell weight and reps to your ability

Level 1 - 200 meter run, we will scale the Dumbbell weight and reps to your ability

Post time to comments.

Click here if you think this looks too hard

---

Saturday, September 1, 2012

---

Free Workout - 9:00 am
CrossFit Class (members only) - 10:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2, complete as many rounds as possible in 15 minutes of the following, with only one person working at a time (except for the run).
30 Kettlebell Swings
30 Box Jumps
400 meter run

Level 2 - 300 meter run, we will scale the Kettlebell weight and Box Jump height to your ability

Level 1 - 200 meter run, we will scale the Kettlebell weight and Box Jump height to your ability

Post number of rounds completed to comments.

Click here if you think this looks too hard

---

Sign up for the Battle at the Rock! Don't miss out on getting your spot to compete! If you're not sure whether or not you should do it, talk to someone who participated last year. They will tell you how much fun they had! We are doing this competition for YOU and for the athletes at CrossFit Rockwall. So, you'll see your regular training buddies next to you, and you'll get to meet some cool new people from other CrossFit boxes too!

There will be great prizes for the top three athletes in each division (grass-fed beef, the best car washes in town, delicious local eats, CrossFit Rockwall swag, and more!), t-shirts for participants (which, we have to say, look really awesome!), and food for all!

Saturday, August 4, 2012

---

Free Workout - 9 am
Members Only Workout - 10 am

"32 Heroes"
As many rounds as possible in 32 minutes of:
8 Thrusters (70 / 48 kg)
6 Rope Climbs
11 Box Jumps (30" / 24")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45 / 25 lb). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Level 2:	AMRAP in 32 minutes of:
	8 Thrusters (50 / 35 kg)
	3 Rope Climbs or 18 Rope Pulls
	11 Box Jumps (24" / 20")
	Sandbag weight (25 / 15 lb)
Level 1:	AMRAP in 32 minutes of:
	8 Thrusters (30 / 20 kg)
	12 Rope Pulls
	11 Box Jumps (20" / 16")
	Sandbag weight (0 / 0 lb)

Post number of rounds completed to comments.

Click here if you think this looks too hard

---

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

On August 10th, Michelle F's 23-year-old cousin, Jordan, also gave his life for our freedom.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

You can register online to support the 31 killed on August 6th here. We will also collect donations to send to Jordan's memorial fund to help the family he left behind as well. Please come workout for this great cause, and show your support for Michelle and her family!

Saturday, July 7, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
For time:
60 Squats
50 Sit-ups
40 Push-ups
30 Pull-ups
800 meter run

Level 2:	For time:
	50 Squats
	40 Sit-ups
	30 Push-ups
	20 Pull-ups
	600 meter run
Level 1:	For time:
	40 Squats
	30 Sit-ups
	20 Push-ups
	10 Pull-ups
	400 meter run

Click on the links above for tips on scaling. If you did this workout at the beginning of Eat Real, check your book for how you scaled it and scale it the same way.

Post time on the WOD to comments.

Click here if you think this looks too hard

---

Eat Real happy hour tonight at Restaruant Ava in downtown Rockwall from 4 - 6 pm.

Saturday, June 2, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
"Don't Drop the Baby"
In teams of 2, complete 2 rounds for time of the following, with only one person working at a time (except for the run).
400 meter run
50 1-arm alternating Dumbbell Hang Power Snatches
50 Steps Walking Lunge
50 Push-ups

Level 2 - 300 meter run, followed by 40 reps of each movement.

Level 1 - 200 meter run, followed by 30 reps of each movement.

The Dumbbell is your "baby" for the duration of the workout. Do not drop it. If you do, your team must do 10 burpees before picking it back up.

Post time to comments.

Click here if you think this looks too hard

---

Saturday, April 7, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
30 Wall Ball Shots
30 Box Jumps

Level 1: 100 / 20 / 20

Post number of rounds completed to comments.

Click here if you think this looks too hard

---

Saturday, February 4, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
20 Deadlift
20 Burpees

Post number of rounds completed to comments.

Click here if you think this looks too hard

---

Saturday, January 7, 2012

---

Free Workout - 9:00 am

CrossFit Rockwall holds FREE workouts every month at "the box" (aka our gym!) in Rockwall. Anyone is welcome to come, and we don't mind if you come to more than just one! Certified CrossFit coaches will be on hand to provide instruction, help you through the workout, and answer any questions you have. This is your opportunity to see what CrossFit is all about!

The workouts will be scalable to any fitness level, so don't worry if you aren't in shape yet. We design the free workouts for newbies and understand that you may not have worked out in a while. That's okay!

More info on our free workouts!

---

Workout of the Day
In teams of 2 with 1 person working at a time:
As many rounds as possible in 15 minutes of:
200 meter run
30 Wall Ball Shots
30 Kettlebell Swings

Level 1: 100 / 20 / 20

Post number of rounds completed to comments.

Click here if you think this looks too hard

---