Stand Rock CrossFit

Join us on September 16th for the Wo-Zha-Wa 5k and 10k in Wisconsin Dells, WI. Prizes will be given to the top 3 male and female finishers in each race

Sign up at: Make sure to register by September 8th to guarantee a shirt and size availability

Wo-Zha-Wa Half Marathon, 5K & 10K Run/Walk The Wo-Zha-Wa Half Marathon, 5K & 10K Run/Walk is on Saturday September 16, 2023. It includes the following events: Wo-Zha-Wa Run/Walk 5K, Wo-Zha-Wa 10K Run, and Wo-Zha-Wa Half Marathon.

Amazing final day at the CrossFit Games! Congratulations to all of the individuals and teams who gave it their all and put the hard work and dedication in to even make it to the games.

Who’s heading to the CrossFit games? We are back for day 2. There’s already been some great competition. Can’t wait to see more!

WOD 2 for Masters Garage Games July 29th at Stand Rock CrossFit in Wisconsin Dells

KRYPTONITE!

AMRAP 11:00

SCORE: TOTAL REPS AT 11:00

10 Toes to Bar

20 Calorie Row

30 American KB Swings

40 KB Deadlift

RX : SCALED:

30-39: 53/35 30-39: 35/26 KNEES TO CHEST

40-49: 53/35 40-49: 35/26 KNEES TO CHEST

50-59: 53/35 50-59: 35/26 KNEES TO CHEST

60+ : 53/35 60+ : 35/26 KNEES TO CHEST

Register now at:

2023 MASTERS TOUR: WISCONSIN DELLS, WI STAND ROCK CROSSFIT - JULY 29, 2023. 2023 Masters Tour is coming to Stand Rock CrossFit in Wisconsin Dells, WI! THIS EVENT IS A QUALIFIER

Join us next Saturday!

⭐4th of July Savings! Escape the Ordinary at Savage Race. 🔥

Sign up now: https://savagerace.com/locations/

Don't forget, Clothing orders are due by the end of the month! Check out the summer swag!

STAND ROCK CROSSFIT

Only 6 Weeks until the Garage Games Masters Tour! July 29, 2023 Compete locally and get a chance to earn your spot at the Garage Games National Competition in McKinney TX January 2024! RX and Scaled Divisions. Ages 30+

WOD 1:

WOD 1: DONT BRING ME DOWN!

10:00 TIME CAP

SCORE: TIME TO COMPLETE OR REPS AT 10:00

21-15-9

Power Sn**ch
Pull- ups
Box Jumps 24/20

RX: SCALED:
30-39: 135/85 30-39: 115/65 Jumping Pull ups Box Step ups

40-49: 125/75 40-49: 95/55 Jumping Pull ups Box Step ups

50-59: 115/65 50-59: 75/45 Jumping Pull ups Box Step ups

60+ : 95/55 60+ : 55/35 Jumping Pull ups Box Step ups

http://www.thegaragegames.com/events/2023-masters-tour-wisconsin-dells-wi/?fbclid=IwAR33HjJXjZHrgMhIOrcOMcNVKNK5-FVpl4SNSxqr0nlkxe9pVyshIAsejjs

2023 MASTERS TOUR: WISCONSIN DELLS, WI STAND ROCK CROSSFIT - JULY 29, 2023. 2023 Masters Tour is coming to Stand Rock CrossFit in Wisconsin Dells, WI! THIS EVENT IS A QUALIFIER

First day of 2023 SuperFit kids was a blast and a huge success. I can’t wait to see what this summer brings for the group. Today was rock/paper/scissor, 4x3miN AMRAP’s with animal walk finisher, 80 yard races, rock painting, sandwiches on a stick (because everything taste better off of a stick 🤷‍♀️) and a trip to mirror lake state park for swimming. The found tons of tadpoles and a frog stole the show. And we can’t forget to add the ice cream sandwiches at the end. I was the fortunate driver to get the group of boys who love tv slogan songs and I now know every work to the Burger King song 🤣

Get your swag! The online store is up and running. Store closes on 6-22! Products can be shipped directly to you or picked up at Stand Rock CrossFit! 595A commercial Ave. Wisconsin Dells

STAND ROCK CROSSFIT

Join us on August 12th for this years Da Dells Dirtiest Dash!

Dells Dirtiest Dash Mud Run 2022 and KIDS Race The Dells Dirtiest Dash Mud Run 2022 and KIDS Race is on Saturday August 12, 2023. It includes the following events: Dells Dirtiest Dash Obstacle Course Mud Run and Kids Course, Dells Dirtiest Dash is Timed but Just for FUN - Registration 2023, and Dells Dirtiest Dash is Timed but Just for FUN - Del...

8:15 Workout with Coach ISH this Saturday!

Bring the entire family and stay, play and compete at the Water Park Capital of the World in Wisconsin Dells, WI!

Masters Garage Games Tour July 29, 2023. Event link in comments

Calling all Masters CrossFit athletes ages 30 and over. We are excited to announce that we will be hosting the Garage Games on July 29th. This is a great event where you compete at a local and national level. The top finishers are invited to compete in the national competition in January 2024.

This is a great even for all skill levels. See the link below for exact movement standards. Scaled divisions have jumping pull ups, single unders, box step ups, and hanging knee raises. RX movements include pull ups, toes to bar and box jumps

2023 MASTERS TOUR: WISCONSIN DELLS, WI

Coach Ish will be hosting a 8:15 class tomorrow March 25th

Thirsty Shamrock 5K & Pub Crawl Round up your pals and join us in downtown Wisconsin Dells for a wee bit of fun at the first annual Thirsty Shamrock Pub Crawl.

Grab your friends and register today!

Thirsty Shamrock 5K & Pub Crawl Round up your pals and join us in downtown Wisconsin Dells for a wee bit of fun at the first annual Thirsty Shamrock Pub Crawl.

Join coach Ish for Saturday classes in February at 8:00am!

There’s so much truth to this!

The CrossFit Community: http://spr.ly/61893il8b

Have you been wanting to start exercising and don’t know where to start? Dells Athletic Club offers a low impact HIIT class great for any age and every level of fitness at 7:00am on Monday, Tuesday and Thursdays. We make sure that everyone feels welcome at the gym and comfortable and confident in every movement that we practice. Call 608-617-5691 or drop into any one of our class times for more information

Well done all who participated in the 21 day reset cleanse!! Congratulations, you did it!

Day 7 of elimination is over and you are welcome to reintroduce those foods back, one each day at a time and notice your body’s response. The biggest takeaways should be the effort, discipline, planning, and work that you put in to fueling your body properly. You worked hard for that, continue those prep habits all 2023!!!

What y’all reintroducing back first??? 🤔 🤤

One more day cleansers!!! 💪🏁

We are excited to be a part of the Thirsty Shamrock 5k run this year in Downtown Wisconsin Dells on Saturday March 11th! Come join us for the 3rd year of this fun filled event. This years SWAG includes a Dri-Fit Short Sleeve Race Shirt, Race Bib, Green Beer will be provided by Wisconsin Dells Brewing Co. for participants that are 21+., Green Donut and a ton of shenanigans after the race. Registration is only $25
Sign up at

Wisconsin Dells Thirsty Shamrock 5K The Wisconsin Dells Thirsty Shamrock 5K is on Saturday March 11, 2023.

Let’s cheer on our cleansers on their last 2 days left!!!! 📣 👏💪🏁

Keep going 🙌 -3 days Cleansers

Cleanse Day 2 done ✅ KEEP GOING 🏁

Break free from the imprisonment that acidic and processed foods, sugar and alcohol does to you! The FUN starts TOMORROW!!!

For those interested in being in the Creatine supplement drawing for watching the video, please email back the password by 8 pm tomorrow!!! Comment 2023 if you want to join your gym tomorrow 🙌

Sunday starts the Reset Cleanse! Hit up the grocery store today with your list and plan your meal prep time 👩🏻‍🍳

Who’s ready for Sunday?! Are you pumped to fuel your body the way it was intended to be fed?
News flash: Empty calories, sugar and processed foods do not lead to a disease free ending.
Respect and take care of your body, it’s the only place you have to live.

Updated Class Times!!! By popular demand Wednesday Afternoon 5:00pm class has been added along with occasional Saturdays including this Saturday, January 7th and January 14th at 8:00am. Additional Saturdays will be posted as they are scheduled.

Monday, Tuesday, Thursday 4:45am, 6:00am, 8:15am, 5:00pm
Wednesday 6:00am, 8:15a, 5:00pm
Fridays 4:45am, 6:00am, and 8:15am

-3 days for the start of the Reset Cleanse!!!

There are multiple ways in which your body excrete toxins:
Dry brushing, movement, saunas and stream rooms all aid in detoxing the body.
Plan to visit a local hotel to purchase a day pass to sauna/steam room during CLEANSE WEEK 😅

Day 3 Cleanse prep - “If I had only an hour to chop down a tree, I would spend the first 45 minutes sharpening my axe.” Abraham Lincoln

Spend some time today planning your day during the Reset cleanse. Visualize what each day will look like. There is a daily checklist within the packet to help you “plan your work to work your plan.”

Cleanse prep day 2: “Phase in to phase out.” Start by cleaning out your refrigerator, freezer and pantry of junk foods and start shopping for cleanse worthy foods 🌈

Happy New Year! 🎊
For those NOT registered for the cleanse, you have until the 8th to decide if you want to join us? For those committed to 7 days of an anti-inflammatory diet, here is your grocery list:

Breakfast/Snack options-

Oatmeal

Cream of rice

Ground Flex seed - shots

Nuts/Nut butters excluding peanut butter

Rice cakes, rice bread, or rice crackers

All fruits excluding dried and juices



Lunch/Dinner-

Chicken

Turkey

Fish

Brown rice

Potatoes

Quinoa

All beans and Legumes

All veggies excluding Corn and Soy

LAST chance to register to be part of the 21-day Reset Cleanse! Friends don't let friends cleanse ALONE!!! Message 2023 to register TODAY!

Sleigh the season and join your gym for the 21 day reset cleanse!! Prep packets went out via email to all who messaged to join.

Didn’t get one?
Comment “2023” to reserve your spot TODAY!!

Join your gym for the 21 day reset cleanse starting January 1st, 2023. Message back “2023” to join and receive instructions.

Show up even on the rainy days! Friends don’t let friends WOD alone!!

Who’s ready to WOD today?! 🙌

We hope everyone had a fun and safe Thanksgiving. We are very thankful for all of our members and the community that we belong to. Thank you!