CrossFit Rock Hill posted on Facebook
Good luck to all the CrossFit Rock Hill athletes who are participating in the Apex Games today. Go kill it!
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Sorry for the inadvertent omission of a few members of our family in previous post. Also wanted to give a big shout out to Malia Cooke Storino and Rita Revels. Both of these ladies also ran the Cooper River Bridge run this past weekend. Great job Ladies!
CFE Run Technique: Week 4: 3x’s per week 3 running drills: Stable arm drill: 2x Carioca: 3×10 (both directions) Exaggerated foot pulls: 3×10 each side 1x through of: 4 x 1 min 30 sec repeats @ 100 cadence 1 drill (your choice) 1 x 6 minutes @ 94 cadence
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|Name||CrossFit Rock Hill|
|Address||563 Linkwood Rd.|
Rock Hill, SC 29730
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The Ghost 6R For Reps of: 1 min max cal Row 1 min max Burpees 1 min max Double Unders 1 min Rest Do not game this workout, complete as many reps of each exercise as possible. Score is the completed number of reps for each exercise, posted as cal...
WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …
Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!
Thursday: WarmUp Run or Row 400m 1 Len BearCrawl 1 Len CrabWalk 3 Rounds 7 HollowRock 7 SupermanRock 1) ForTime 4 Rounds 5 HSPU 100m ShuttleRun Rest 3:00 4 Rounds 15 MedBallSitUp 15 BackExt (on floor, a superman) Rest 3:00 4 Rounds 15 WallBall 20/14# 15 BoxJump 24/20" Cool Roll Remember we are closed Friday and Saturday. See you tomorrow and Sunday at 3:00pm.
Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95