Community and Self-Defense – May, 7

This 3-hour self-defense seminar brings together the best of Cappy’s boxing power and the personal empowerment that Alyssa Royse and Rocket CrossFit are known for. A combination of discussions and physical skill work, we’ll think, punch, scream and empower each other.

Please come prepared to fully engage. That will mean being able to talk to and support each other. It will also mean being as physically active as you are capable of being. Bring a water bottle and snack, wear comfortable clothing.

May 7, 2017

Time: 1:00 PM to 4:00 PM

$35 plus taxes and fees

LEARN MORE & REGISTER HERE: https://rocketcrossfit.sites.zenplanner.com/event.cfm?eventId=E647A5A7-42DA-440B-A935-4D739BF48AFA


Strengthen Your Core and Pelvic Floor  – June 3

Building Core Strength For Anyone Who Lost/ Never Found Their Core!
With Stephanie Vuolo

Do you have back or hip pain, especially when bending over or doing everyday activities?
Do you feel that your abdomen is loose, feels stretched out, or you can’t engage the muscles?
Do you avoid running, jumping, or sudden movements due to Stress Urinary Incontinence (SUI)?
Are you looking to avoid injury when lifting and in general feel like you don’t know how to properly stabilize your midsection?

In this workshop you will discover how to (re)activate your inner core and program the muscles to stay on when performing all movement patterns both in and out of the gym. Isometric and dynamic exercises will be used to enhance neurological control of the smaller core muscles that are often overlooked in typical training, leading to instability of the spine — causing injuries. You will leave with a complete roadmap to regain a solid core, most likely stronger than before you had children.

This workshop is open to: both men and women (who have or haven’t been pregnant), no prior exercise or CrossFit experience necessary.

June 3, 2017

Time: 1:30 PM to 3:30 PM