• CrossFit Rockaway Beach

  • Bring Out the Athlete in You

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CrossFit Rockaway Beach is proud to be the one and only CrossFit affiliate in Far Rockaway, NY.  We are an independently owned, local organization and housed with in a facility that we share with our Muay Thai,Boxing and BJJ gym, CROM Martial Training.  Our main goal is to increase member’s endurance, strength, power, flexibility, coordination, and overall athleticism.

When you join CrossFit Rockaway Beach, you become part of an amazing community of strong, never say die Rockawayites! The team environment, camaraderie and friendly competition will make it easy for you to push through even the most challenging of work outs. We are known for our electric training space which is filled with motivation and support so that anyone can achieve their own personal health and fitness goals.   Whether you are an elite athlete or an inexperienced novice, we have the strategies and programs to help you get where you need to go.  All ages and fitness levels are welcome!


BENEFITS of CrossFit training

Get leaner and stronger


Feel more positive and energetic

Improve performance at your chosen sport

Social support helps maximize gains


Why train at CrossFit Rockaway Beach?


Welcoming and motivational atmosphere

Friendly, accessible Elements program for beginners

All day classes to meet a diverse schedule

Personal training and small group sessions

What is CrossFit?

CrossFit is a strength and conditioning program that uses varied, intense workouts with the goal of improving fitness and general preparedness, created by former gymnast Greg Glassman.  Work outs of the day (WOD’s) are typically short, 25 minutes or less, of all out exertion.  They combine movements such as sprinting, jumping rope, rope climbing, weightlifting, tire drags, box jumps, and more using barbells, gymnastic rings, pull up bars, kettle bells, and medicine balls.  Hour long classes typically start with a dynamic warm up, the high intensity WOD , and a skill development segment.  Performance on each WOD is scored or timed to encourage competition and to track individual progress..  CrossFit training is entirely scalable and by doing so with loads, intensity and duration; the programming is appropriate for any individual who is willing to put in the work- regardless of fitness or ability level.  Those new to CrossFit training take 4-5 Elements classes where they will go through the 9 foundational moves specific to CrossFit before beginning WOD classes.  Coach Greg Glassman developed CrossFit training when he spent several years watching, working with and coaching all kinds of individuals – all the way from normal, “average looking joes” to competitive athletes. Coach Glassman took the best, most effective and challenging movements from various sports such as gymnastics, weightlifting and metabolic conditioning to create the CrossFit training methodology.   “In implementation, CrossFit is quite simply the ‘sport of fitness,’” Glassman said, according to the CrossFit website. “We’ve learned that harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.”

Great For All Skill Levels

At CrossFit Rockaway Beach our goal is to have our members  build their strength, power, flexibility, coordination and overall athleticism in a time efficient manor, getting in and out with in an hour’s time.   Owner’s Chris and Sarah Romulo, who are a husband and wife team as well as Rockaway residents, pride themselves on safety first and can help you achieve this in a friendly, motivated and support filled environment.  All classes are run by a certified CrossFit coach who practices what they preach to help facilitate your learning process.

No matter who you are and what you do, your athletic experience, age, gender or fitness level CrossFit Rockaway Beach can build a strategy and program that can take you to your goal in no time through our personal training and group classes.  In the past CrossFit was originally designed for first responders to help enhance their survival in any situation, hence, quick and efficient workouts, but now every day folks are living by it. The reason for CrossFit’s hype is its strength and conditioning program consisting of varied, intense workouts that give you results quickly.  CrossFit WOD’s are 30 minutes or less of all out exertion. It’s a perfect solution for many of us, who find it difficult to fit in an exercise regime within our busy schedules.

The combinations of movements such as sprinting, jumping rope, rope climbing, weight lifting, tire drags, box jumps, gymnastic rings, pull up bars, kettle and medicine balls use several muscle groups at once. On their own, these exercises are good.  Doing these movements back to back, with many reps in a small, allocated time is why CrossFit are well versed in all aspects of fitness and in great shape.  We opened a CrossFit affiliate alongside our Mixed Martial Arts gym because we  have experienced first hand it’s benefits and continue to see our members achieve higher levels of fitness every day.


CrossFit Coaches

Chris Romulo

Head CrossFit Coach

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Chris Romulo

Vince Tonolete

CrossFit Coach

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Vince Tonolete

Danny Quinn

CrossFit Coach

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Danny Quinn




What is SHRED!?
SHRED! is a vigorous workout designed by our coaches that combines strength training, cardio vascular and agility all in one so that you become fitter than ever imagined. With SHRED! you will develop your endurance, stamina, power and speed. SHRED! offers an interesting balance of intensity, effort, community, and coaching, and is one of the best ways to do physical training in a group setting.

SHRED! vs. CrossFit
There are more similarities than differences between CrossFit and SHRED!, but the main difference is that in SHRED!, there’s an absence of heavy barbell work and technical movements as with CrossFit. This allows you to get down to mastering the basics while toning and sculpting your body. Getting people to move and breaking a sweat at high intensity work is the key to SHRED!’s success!

If you are seeking a highly intense workout designed for any fitness level, but aren’t interested in studying the intricate movements associated with CrossFit, then SHRED! is the perfect option for you.
“SHRED! at CFRB is truly a fresh approach to exercising and I’m completely hooked! The coaches are very knowledgeable and motivating, and the members are awesome! Definitely a great way to feel involved with the community while getting in shape. I used to dread going to the gym, and now I hate to miss a day!” -Stacey Ann.

What does a typical SHRED! include?
SHRED! classes are 45-60 minutes and typically start with a dynamic warm up and various mobility exercises designed to get your body ready to work safely and effectively. The main focus of the SHRED! training session is comprised of combinations of strength and cardiovascular exercises, which can employ any of the following, and more:

• Body weight exercises
• Kettle bells
• Dumbells
• Medicine balls
• Rowing
• Jump Roping
• Plyoboxes
• Shuttle runs
• Resistance Band work

Our goal is to have our members  build their strength, power, flexibility, coordination and overall athleticism in a time efficient manor, getting in and out with in an hour’s time.

-- CrossFit Rockaway Beach --




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