© 2013 CrossFit Rocky Mount. All rights reserved.
586 English Road, Suite 45, Rocky Mount, NC  27804 | email: jbowen@crossfitrockymount.com | Call: (252) 443-5511
Welcome to CrossFit Rocky Mount
YOUR RESOURCE FOR PERFORMANCE-BASED FITNESS
CrossFit Rocky Mount is a small, exclusive conditioning facility where our members enjoy a supportive, friendly training environment where fellow members welcome and encourage each other. 

How many other fitness facilities do all the members and trainers know each others names?  This support and camaraderie increases the overall excitement and ultimately, enhances the amazing successes and results that "CrossFitters" experience. 
LEARN MORE ABOUT CROSSFIT
 
Want to learn more about CrossFit?  Then check out our Why CrossFit page and our information links on the right of this page.
 
Want to speak with a CrossFit Trainer?  Send us a email or give us a call at 
(252) 443-5511.
Our fitness program is constantly varied and never gets boring, so your body never has a chance to adapt.  The results are fast and effective.
 
You could go to the cheap globogym, but not get the personal attention or you could hire an expensive personal trainer and not get the camaraderie and motivation from others.  CrossFit Rocky Mount gives you both!
Workout of the Day
WOD
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FRIENDS OF CROSSFIT ROCKY MOUNT
 
Cross Fit Wilmington
Cross Fit RDU
Strong...The new skinny
Road 
Workouts
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MONDAY, OCTOBER 27th
4:30-7:30
Partner WOD, with one partner working at a time, complete the following for time:

400m buddy carry
100 one-arm Russian KB swings 24/16
50 KB Overhead Walking Lunges, Right Arm
50 KB Overhead Walking Lunges, Left Arm
100 Goblet Squats
400m buddy carry
WEDNESDAY, OCTOBER 29th
4:30-7:30
​Push Press
5 @ 60%
5 @ 65%
4 reps x 3 sets 75-85%

Then...
On a running clock:
Every even minute
​Complete 7 Ring dips and
7 Air squats
Every odd minute
Complete 7 Push-ups and
7 Abmat sit-ups
*Go until you cannot complete a round
Click here to add text.
THURSDAY, OCTOBER 30th
4:30-7:30
Power Clean
5 @ 60%
5 @ 65%
4 reps x 3 sets  @ 75-85%

Then...
For time complete  rounds of  1,2,3...10 reps of:
Front squats 135/85
5 meter forward/backward shuttle run
Wall balls














TUESDAY, OCTOBER 28th
4:30-7:30
Deadlift
8 @ 50%
6 @ 60%
4 @ 70%
3x3 @ 75%, 83%, 88%

5 rounds not for time of:
8-10 GHD sit-ups
Hip mobility

Then...
12 minute AMRAP of:
200m Run
10 plate burpees 25/10
10 Box jumps 24/18
SATURDAY, NOVEMBER 1st
9:30-noon
Back Squat:
*8 @ 40-50%
*6 @  60%
*4 @ 70%
*3 x 3 @75%, 83, 88%

For time:
5 rounds of:
* row 500 meters
* rest 1 minute
score is total time of row plus rest










​FRIDAY, OCTOBER 31st
4:30-6:30
Do you have your Halloween costume?
Bench press
8 @ 50%
6 @ 60%
4 @ 70%
3 x 3 @ 75%, 83%, 88%

Then...

EMOM x 10 minutes
5 hand stand push ups
8 American KB swings 53/35

​​Be thinking of your costume to wear for the Halloween WOD!!
October dues are past due
Quarterly payments are past due