7/28/14

Happy Birthday to one of our original members Lauren D!

CrossFit Rock Solid is excited to announce that we are teaming up with ID Life to help our members meet their nutritional needs. We all know that our bodies require certain vitamins and minerals in order to run at its best but do you know what they are or when is the ideal time to digest them? The ID Life program will put together a plan built specifically around your exact needs based on your  diet, lifestyle, body type, physical condition, health issues and medications. For  interested members, we will have a brief meeting about the program this morning  at 10:15am. If you can’t make it  you may still check out the online survey on the right of this page in order to receive your detailed summary. From there, you may order what you’d like and ID Life will deliver your order to your home or to CrossFit Rock Solid without shipping costs.

WOD:
5 rounds
21 burpees
42 double unders
150 meter run
STRENGTH:
deadlift
3@80%
3@85%
max reps@90%

7/26/14

1) CrossFit Rock Solid is excited to announce that we are teaming up with ID Life to help our members meet their nutritional needs. We all know that our bodies require certain vitamins and minerals in order to run at its best but do you know what they are or when is the ideal time to digest them? The ID Life program will put together a plan built specifically around your exact needs based on your  diet, lifestyle, body type, physical condition, health issues and medications. For  interested members, we will have a brief meeting about the program this morning at 10am and another on Monday at 10:15am at CFRS. If you can’t make it  you may still check out the online survey on the right of this page in order to receive your detailed summary. From there, you may order what you’d like and ID Life will deliver your order to your home or to CrossFit Rock Solid without shipping costs.

2)Comp WOD is on today at 10:30am!

3)Just in case you have not heard, we are holding a blood drive at CFRS tomorrow. If you or someone you know can make it we’d really appreciate it. You can register from the link on the right of this page.

PARTNER WOD
25 minute ARMAP
10 hspu
20 pull ups
30 squats
40 sit ups
50 meter sprints x 20
*Team must have 45/30# bar overhead at all times. There is a 20 burpee penalty if it lowers.

7/25/14

RED CROSS BLOOD DRIVE JULY 27th

WE ARE HOSTING ANOTHER BLOOD DRIVE AT OUR PLACE  ON JULY 27TH AND COULD USE SOME GOOD CROSSFITTING BLOOD.  EVEN IF YOU’RE NOT A CROSSFITTTER WE’LL STILL TAKE IT!!! PLEASE SIGN UP ASAP SO THE MINIMUM NUMBER OF PARTICIPATES NEEDED CAN BE MET.

https://esiebelarecprod.redcrossblood.com/eevents_enu/start.swe?SWECmd=GotoView&SWEView=ARC+City+State+Blank+Results+View+Clone&SWEHo=esiebelarecprod.redcrossblood.com&SWEApplet0=ARC+BDC+Upcoming+Drives+Applet+Clone&SWERowId0=1-1JWDS6J

STRENGTH:
Build up to a heavy weight
1 dead lift
1 squat clean
1 front squat
2 split jerk
WOD:
3 rounds
12 clean and jerks 135/95
1 hill run

7/24/14

Masters Functional Fitness League

There are a few of us already signed up. We’re planning on inviting local gyms to compete with us at CFRS on August 9th & 10th.

https://www.mastersfunctionalfitnessleague.com/

STRENGTH:
shoulder press
5 @ 75%
5 @ 80%
Max reps @ 85%
WOD
21-15-9
back squats 135/95
box jumps 24/20″
c2b pull ups

7/23/14

Crossfit Rocksolid

Please vote for Crossfit Rocksolid for the Philly Hot List for Best CrossFit!

http://phillyhotlist.cityvoter.com/crossfit-rocksolid/biz/684129

STRENGTH:
10 Minute EMOM
even-3 squat snatch @ 60% 1rm
odd- 8 box jumps 30/24″
WOD:
21-15-9
row for calories
burpees

7 minute cap!

7/22/14

RED CROSS BLOOD DRIVE JULY 27th

WE ARE HOSTING ANOTHER BLOOD DRIVE AT OUR PLACE  ON JULY 27TH AND COULD USE SOME GOOD CROSSFITTING BLOOD.  EVEN IF YOU’RE NOT A CROSSFITTTER WE’LL STILL TAKE IT!!! PLEASE SIGN UP ASAP SO THE MINIMUM NUMBER OF PARTICIPATES NEEDED CAN BE MET.

https://esiebelarecprod.redcrossblood.com/eevents_enu/start.swe?SWECmd=GotoView&SWEView=ARC+City+State+Blank+Results+View+Clone&SWEHo=esiebelarecprod.redcrossblood.com&SWEApplet0=ARC+BDC+Upcoming+Drives+Applet+Clone&SWERowId0=1-1JWDS6J

STRENGTH:
back squat
5 @ 75%
5 @ 80%
Max reps @ 85%
WOD:
25 front squats 115/75
50 double unders
25 hang power cleans 115/75
100 double unders
25 shoulder to overhead 115/75
200 double unders

7/21/14

WOD:
50 wall balls 20/14#
1 hill run with med ball
30 wall balls
3 hill runs with ball
10 wall balls
5 hill runs with ball
STRENGTH:
deadlift
5 @ 75%
5 @ 80%
Max reps @ 85%

TEST YOUR METAL

Hey Test Your Metal crew… Lets meet at CFRS at 6:15am, get organized, and hit the road together! See you in the AM!

7/18/14

TODAY’S 10:30AM COMP WOD WILL REVOLVE AROUND THE “TEST YOUR METAL” COMPETITION.  IF YOU’RE COMPETING, PLEASE COME DOWN SO WE CAN GO OVER SOME STUFF.

WOD
3 rounds
10 toes to bar
15 overhead squats 135/95
20 box jumps 24/20″
then

3 hill runs

 

 

7/18/14

Tomorrow’s comp wod will be geared to the TEST YOUR METAL competition. We will go through some dry runs, talk strategy, and get a light WOD in. All competing on Sunday are welcome to join us.

PARTNER WOD
16 minute AMRAP
3 rounds of (one works/one rests)
12 snatches 135/95
100 double unders
once completed
Partner #1 max burpees over bar
Partner#2 150m run (pace)
*score is burpees

Billy

7/17/14

STRENGTH:
shoulder press
5 @ 75%
5 @ 80%
Max reps @ 85%
WOD:
4 rounds
10 calorie row
20 kettlebell swings 32/24kg
300 meter run

Lee getting FULL extension in her presses

7/16/14

STRENGTH:
10 min EMOM
EVEN:30 sec max hspu
ODD: 100 meter sprint
WOD:
12 min AMRAP
30 air squats
20 hr push ups
10 c2b pull ups

Masters Functional Fitness League

Yo old people! We are definitely going to do this.Sign up ASAP!

https://www.mastersfunctionalfitnessleague.com/

7/14/14

WOD:
5 rounds
10 hang power cleans 135/95
35 double unders
STRENGTH:
back squat
5 @ 75%
5 @ 80%
Max reps @ 85%

 

RED CROSS BLOOD DRIVE JULY 27th

WE ARE HOSTING ANOTHER BLOOD DRIVE AT OUR PLACE  ON JULY 27TH AND COULD USE SOME GOOD CROSSFITTING BLOOD.  EVEN IF YOU’RE NOT A CROSSFITTTER WE’LL STILL TAKE IT!!! PLEASE SIGN UP ASAP SO THE MINIMUM NUMBER OF PARTICIPATES NEEDED CAN BE MET.

https://esiebelarecprod.redcrossblood.com/eevents_enu/start.swe?SWECmd=GotoView&SWEView=ARC+City+State+Blank+Results+View+Clone&SWEHo=esiebelarecprod.redcrossblood.com&SWEApplet0=ARC+BDC+Upcoming+Drives+Applet+Clone&SWERowId0=1-1JWDS6J