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CrossFit Rota

http://www.crossfitrota.com/2015/05/as-many-of-you-may-know-though-now.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Monday, May 18, 2015. As many of you may know (though now official), we have officially changed our programming of choice to that of Crossfit Invictus, written by CJ Martin. It is well balanced, strong programming that many of you have succeceded amazingly at in the short trial run we have done. Many thanks to CJ Martin, and keep puting out amazing training for us Military Affiliates! June 13, 2015 at 2:51 PM. Click here to E-mail us.

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CrossFit Rota: Getting Started: Updated 9 December 2014

http://www.crossfitrota.com/p/getting-started-updated-23-august.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Getting Started: Updated 9 December 2014. Contact us by e-mail ( crossfitrota@gmail.com. Or on Facebook to be put on the waitlist for our next On-Ramp. Be sure to include in your message any previous CrossFit experience you may have. On-Ramps occur every one to two months but are now unadvertised. Please check out our opening times. Pages before emailing questions. Subscribe to: Posts (Atom). Click here to E-mail us. Meal of the Day.

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CrossFit Rota: October 2013

http://www.crossfitrota.com/2013_10_01_archive.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Thursday, October 31, 2013. 3 Rounds for time of:. 15 95lb Overhead Squat. 15 95lb Split Jerk. 15 Knees to Elbows. 15 95lb Hang Clean. 15 25lb Weighted Back Extensions. Opening at 1600, we don't have a Pull-Up bar or GHD available outside for dependents but you are welcome to do a different workout. Links to this post. Wednesday, October 23, 2013. Links to this post. Tuesday, October 22, 2013. 22 OCT Rest Day and Intro Class. If you...

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CrossFit Rota: March 2015

http://www.crossfitrota.com/2015_03_01_archive.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Sunday, March 8, 2015. Http:/ www.crossfitinvictus.com/. Links to this post. Subscribe to: Posts (Atom). Click here to E-mail us. High quality gear meant for the grind. If your flexibility sucks CLICK HERE. Meal of the Day. CrossFit Rota is not endorsed by the Department of Defense. Awesome Inc. template. Template images by hdoddema.

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CrossFit Rota: 22 OCT Rest Day and Intro Class

http://www.crossfitrota.com/2013/10/22-oct-rest-day-and-intro-class.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Tuesday, October 22, 2013. 22 OCT Rest Day and Intro Class. The first of the 3 Intro classes is tonight at 1800. Gym members need to be done with your workouts and out the door by then. We will be open at 1600 for the usual gym members to make up WODs and work on skills and mobility. April 23, 2014 at 4:02 PM. January 16, 2016 at 8:13 PM. June 8, 2016 at 7:58 PM. Lois J. Martin. Laura M. Baker. June 26, 2016 at 6:01 PM.

crossfitrota.com

CrossFit Rota: November 2013

http://www.crossfitrota.com/2013_11_01_archive.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Saturday, November 23, 2013. We don't post a WOD daily because we follow the crossfit.com. Why do we follow the CrossFit mainpage when most other boxes do their own programming? We will occasionally depart from the mainpage programming for special events like going away WODs, fundraiser WODs, throwdowns with CrossFitters from a ship that pulls in, etc. Info on special events is posted to our facebook page. Links to this post.

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CrossFit Rota: WOD 01 November

http://www.crossfitrota.com/2013/11/wod-01-november.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Friday, November 1, 2013. The most important part of any CrossFit workout is posting about it on social media." -Daniel Tosh. Tosh0 clip NOT safe for work. CrossFit HQ has jokes of their own, today's WOD. Post methods and loads for the kettlebell burpees, thrusters, and snatch to social media. @danieltosh. Subscribe to: Post Comments (Atom). Click here to E-mail us. High quality gear meant for the grind. Meal of the Day.

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CrossFit Rota: What's the WOD?

http://www.crossfitrota.com/2013/11/whats-wod.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Saturday, November 23, 2013. We don't post a WOD daily because we follow the crossfit.com. Why do we follow the CrossFit mainpage when most other boxes do their own programming? We will occasionally depart from the mainpage programming for special events like going away WODs, fundraiser WODs, throwdowns with CrossFitters from a ship that pulls in, etc. Info on special events is posted to our facebook page. April 19, 2014 at 9:37 AM.

crossfitrota.com

CrossFit Rota: May 2015

http://www.crossfitrota.com/2015_05_01_archive.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Monday, May 18, 2015. As many of you may know (though now official), we have officially changed our programming of choice to that of Crossfit Invictus, written by CJ Martin. It is well balanced, strong programming that many of you have succeceded amazingly at in the short trial run we have done. Many thanks to CJ Martin, and keep puting out amazing training for us Military Affiliates! Links to this post. Subscribe to: Posts (Atom).

crossfitrota.com

CrossFit Rota: August 2013

http://www.crossfitrota.com/2013_08_01_archive.html

Health, Fitness, and Crossfit. Getting Started: Updated 9 December 2014. Friday, August 30, 2013. 10 rounds with a 2 minute rest in between of:. Due to our equipment availability, we will perform this WOD with only 1 modality (the run). You may bring a bicycle if you wish, or do it at the base pool if it is open. Links to this post. Tuesday, August 27, 2013. 4 rounds for time of:. 16 Kettlebell swings 1.5/1 pood. 16 Wall ball shots 20/14#. Links to this post. Wednesday, August 21, 2013. Links to this post.