CrossFit Amrock

🎽 FREE SHIRT ALERT 🔥
Register for the TRU Challenge (TRU Challenge) by September 12 and score a free event tee!

🔥 October 17 at CF AMROCK, get ready for a competition floor packed with energy, and everyone’s got a lane. Whatever your skill level, there’s a division built for you.

💥 Individual or Pairs
💥 Novice • Intermediate • RX • Masters • Adaptive

Pick your division. Tag your partner. Rally your crew. September 12 is the cutoff for that free shirt, so lock in your spot today.

👉 Register: https://tru-challenge.com/host/202610/1752/
🔗 Link in bio

For more details about the event and workouts, go to https://tru-challenge.com/

🍁 CrossFit Kids: Fall Session 🍁

AMROCK CrossFit Kids is ready to help your kiddos burn energy, build confidence, and have a blast doing it!

Our FUN, kid-sized workouts keep fitness exciting while our experienced AMROCK trainers focus on proper technique, movement skills, and teamwork in a supportive environment.

👟 What to expect:
Kids will jump, run, climb, and lift while learning the fundamentals of movement—all through games, skill-building, and engaging workouts!

📅 SESSION DETAILS:
* Ages: 6–13
* Dates: October 6 – October 29
* Schedule: Tuesdays & Thursdays
* Time: 4:15–5:00 PM
* Duration: 4 weeks (2 classes/week)

🎉 Bonus: The final week lands during AMROCK’s Hell Week (October 26)! Kids who complete both Hell Week workouts earn a free t-shirt — a fun way for them to feel like part of the AMROCK crew.

⚠️ Spots are LIMITED to just 12 kids to ensure quality coaching and attention!

👉 Secure your kiddo’s spot today: scan the QR code or send us a DM for a link.

There’s no better time to get your kiddo moving, learning, and making friends — all while having a blast! 🎉

“It makes you feel proud of yourself.” That’s how Norma sums up what CrossFit has given her — and it shows in everything she does at AMROCK.

Since starting, Norma has grown more confident and stronger in everyday life. She’s not afraid to lift heavy things anymore, and instead of dreading getting older, she’s excited to keep getting stronger as she ages instead of weaker.

That confidence isn’t just physical — it shows up in her health, too. Norma has type two diabetes, and CrossFit has helped her lower her A1c. Finally prioritizing her health, she says, is one of the biggest reasons she keeps showing up.

What’s surprised her most is that she’s actually stuck with it — and is building real muscle along the way. She hadn’t been very active since college, so watching her progress and seeing how much she genuinely enjoys the classes has been a joy.

At AMROCK, Norma looks forward to seeing everyone and training with coaches who are supportive and encouraging. The community, the friendships, and the encouragement she finds here are what keep her coming back class after class.

Her advice to anyone feeling nervous about starting? It’s more fun than you think. You’ll meet wonderful people who inspire you, help you push harder than you thought possible, and leave you proud of what you accomplished.

Norma does CrossFit so she can live longer, feel better, and keep up with her grandchild. We’re proud to have her as part of the AMROCK family.

🌳 Outdoor WOD + Yoga in the Park! 🏋️‍♀️🧘

One of our favorite AMROCK Fam summer events is here! We’re taking it outside — an outdoor WOD in Tautphaus Park, teamed up with our friends at Bishop Barbell, happening Saturday, August 29!

💪 7:30 AM — Outdoor WOD!
Meet us at Lilac Circle for a fun outdoor workout — Bishop Barbell is bringing all the equipment, so all you have to bring is your best effort (and maybe a towel and water bottle). 🏋️

🧘 9:00 AM— Yoga in the Park with Coach Tye!
Stick around after the workout to stretch it out and wind down with yoga.

🤝 Not an active member? DM us and we’ll get you all the details to join in on the fun!

Come move, sweat, stretch, and soak up the morning with the AMROCK + Bishop Barbell community. ☀️ See you in the park!

Stronger. More Confident. Living Life to the Fullest. 🎣

For Nicole, CrossFit has helped her become stronger, more confident, and more willing to try new things.

Because of CrossFit, she can more easily hike up and down boulders to reach her favorite fishing spot. Everyday activities like hiking, biking, and even running aren’t as hard as they used to be—and her health stats have improved significantly. 🥾🚴‍♀️🏃‍♀️

But CrossFit has also pushed Nicole far outside her comfort zone. Before joining AMROCK, she had never competed in a race or competition. Since then, she’s completed a Spartan Trifecta, competed in the AMROCK Assault and Festivus, and participates in AMROCK Intramurals every Spring.

What has surprised her most? How much stronger she’s become. 💥

Nicole has lost 50+ pounds, dropped 15% body fat, lost countless inches, and gained skills she hadn’t been able to do since high school—including standard push-ups and pull-ups. 🙌

What keeps her coming back is her overall health, how good she feels, and the support of the 4:30 AM crew. Getting up at 3:30 in the morning to work out takes commitment, but Nicole knows she has an entire group behind her—including our amazing morning coaches. 🌅❤️

Nicole remembers feeling nervous and intimidated when she first tried AMROCK. She worried about exercising in front of strangers, being judged, and stepping into unfamiliar territory.

But from her very first class, the AMROCK community made her feel welcome. They helped her scale movements to her ability, offered tips, cheered her on when she doubted herself, and made her feel like she belonged.

Nicole does CrossFit because she wants a better quality of life as she ages. She wants to keep hiking, biking, camping, traveling, and enjoying the outdoors well into her 70s and 80s. 🌲🏕️✈️

And one milestone she’ll always remember? Hitting her first kipping pull-ups on her 50th birthday! 🎂💪🔥

We’re incredibly grateful to have Nicole as part of the AMROCK Family. 🧡💙

🍰🔥 DESSERT IS BEING SERVED… 🔥🍩

Our annual in-house competition, the AMROCK Assault, is this Saturday, August 22! And this year’s menu is looking SWEET… with a healthy side of suffering. 😈

We’ve got Rocky Road Rampage bringing the crunch, The Cheesecake Chipper serving up some serious synchro work, and Death by Donuts bringing the heavy hitters and burpees to finish things off. 🍫🍰🍩

Three workouts. Two-person teams. One epic day of competition.

A big thank you to the team who put this lineup together! 👏 You definitely served up some good desserts… although we’re not sure how sweet they’ll feel once the clock starts. 😈

🍧 GET YOUR SHERBET! 🍧

This year’s shirts and tanks are serving up some serious retro dessert vibes, and we’ve got to give a huge shoutout to JSD Apparel for bringing the vision to life!

Bold neon colors. Retro flavor. Dessert-inspired designs. It’s a sherbet you’ll want to wear! 🍧😎

Whether you’re competing or cheering from the sidelines, come enjoy the competition, bring the energy, and get a taste of this year’s AMROCK Assault! 🍧📣

📅 Saturday, August 22
📍 AMROCK
⏰ First heat kicks off at 8:30 a.m.

𝗧𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗚𝗿𝗲𝗲𝗸 𝗦𝗮𝗹𝗮𝗱
⭐⭐⭐⭐⭐
🥒 Cool, refreshing, and packed with flavor, this Greek salad is a go-to recipe for summer days.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:
-4 medium tomatoes (cut into wedges)
-2 medium English cucumbers (peeled, seeded, and sliced into half moons)
-1/2 medium green bell pepper (cored and thinly sliced)
-1/2 medium red onion (peeled and thinly sliced)
-2 tbsp olive oil
-1 tbsp balsamic vinegar
-1 tsp dried oregano
-5oz feta cheese (thickly-sliced chunks or crumbles)
-1/4 tsp salt

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬:
1. Combine the tomatoes, cucumber, bell pepper, and red onion in a large mixing bowl.
2. Add in olive oil, balsamic vinegar, oregano, and salt to taste.
3. Toss briefly and top with feta cheese.
4. Need protein: add chicken or shrimp.
5. Serve and enjoy!

Summer is still here. Take this to your next BBQ or family event!