
Long Beach Walk To BeneFit Combat Veterans!
Peaceful Minds, a not-for-profit organization that provides free therapies for combat veterans, will be holding its 2nd Annual Long Beach Boardwalk March on Saturday, June 2nd. All proceeds raised at the event go towards providing a full range of therapies to members of the Armed Forces.
To register for the event, sponsor a soldier or make a donation, please visit www.peacefulmindsnyc.org or call 516-395-7007.
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Paleo Challenge Wrap-Up
Our six-week Paleo Challenge comes to an end on Saturday, June 2nd. We will hold the final weigh-in at 9:00 am at “The Rock.” If you absolutely cannot attend at this time please email Carlo to reschedule (carlo@crossfittherock.com). Please be prepared to be weighed, measured and have three “After” photos taken. Proper attire for the photos will be as follows: Men – shorts, no shirt, Ladies – two piece bathing suit or shorts/sports bra. All photos will be taken behind a curtain and remain confidential!
The final part of the competition is a brief (but mandatory) essay. Your essay should be emailed to Carlo by no later than Monday, June 4th and should be anywhere from two to four paragraphs long. The essay should outline in your own words your personal experience with the Paleo Challenge. For example, what you have learned about the foods that you put into your body? What was your overall experience – both positive and negative? What was your greatest success? Your biggest challenge? How has the challenge affected your daily life and your workouts? Will you will continue on a Paleo or modified Paleo diet moving forward? This essay need not be a piece of classic literature – just your honest testimony about your experience with the challenge.
Good luck to all participants. Everyone who made the effort to GO PALEO is a winner!
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T-Shirts are IN!
We have a new supply of CrossFit “The Rock” t-shirts for sale. YAY!!!
The come in Black, Light Blue and, introducing…Red. Sizes are S, M, L, XL, 2XL.
T-shirts are $25 each. These are sure to go fast so make sure you purchase yours soon!
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Now for today’s WOD….
For Time:
400 Meter Run
50 Kettlebell Swings (35lbs./55lbs.)
400 Meter Run
40 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
400 Meter Run
10 Kettlebell Swings
(By Coach Dennis)