© 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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Workouts
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MONDAY, JUNE 29th
5:30-6:30am (Bryan's class)
10:30-11:30am (David's class)
4:30-7:30pm (classes start at 5:00 6:00)
3/3/3/3 Strict Press
3/3/3/3 Push Jerk

Try and increase every set. You must start the push jerk with your finishing weight at strict press. Post heaviest strict press and heaviest push jerk.

Then….

Compete as many rounds as possible in 12 minutes of:

  10 Dumbbell Push Press (pick weight)
  15 Box Jumps (M:24″/W:20″)
  30 Double Unders

WEDNESDAY, JULY 1st
10:30-11:30am (David's class)
4:30-7:30 CLOSED
Click here to add text.
TUESDAY, JUNE 30th
5:30-6:30am (Bryan's class)
4:30-7:30pm (classes start at 5:00 & 6:00)
​A.
Four sets of:
Front Squat x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
SATURDAY, JULY 4th
9:30-noon

   2 reps Hang Power Clean on the minute for 10 minutes (pick weight)

Then….

Start a 12 minute running clock. Haw far can you go in 12 minutes?

  1 Kettlebell Sumo Deadlift Hi-Pull (pick weight)
  1 American Kettlebell Swing
  1 Goblet Squat
  2 Kettlebell Sumo Deadlift Hi-Pull (pick weight)
  2 American Kettlebell Swing
  2 Goblet Squat
  3 Kettlebell Sumo Deadlift Hi-Pull (pick weight)
  3 American Kettlebell Swing
  3 Goblet Squat

Continue adding 1 rep to each movement until time expires.
​FRIDAY, JULY 3rd
5:30-6:30am (Bryan's class)(CLOSED)
10:30-11:30am (David's class)
4:30-6:30

  5/5/5/5/5 Deadlift

Then….

Complete the following for time:

BUY IN: 500m Row

Four rounds of:

  10 Box Jumps (M:24″/W:20″)
  8 Deadlifts (M:225#/w:155#)

CASH OUT: 400m Run

*14 minute time cap.


THURSDAY, JULY 2nd
5:30-6:30am (Bryan's class) (CLOSED)
4:30-7:30pm

​3/3/3/3 Front Squat
  3/3/3/3 Back Squat

*Your last front squat weight is the starting weight for your back squat.

Then….

Complete as many rounds as possible in 10 minutes of:

  15 Slam Balls
  10 GHD Sit-ups