© 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
HomeWhy Cross FitPackages & PricingSuccess StoriesScheduleCF BlogContact Us

HomeWhy CrossFitPackages & PricingScheduleSuccess StoriesExercises & DemosCF BlogContact Us

FRIENDS OF CROSSFIT ROCKY MOUNT
 
Cross Fit Wilmington
Cross Fit RDU
Strong...The new skinny
Road 
Workouts
Share
MONDAY, SEPTEMBER 15th
5:00-7:30
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps  each leg @20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

B.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
WEDNESDAY, SEPTEMBER 17th
5 rep max front squat

Then….

Complete 20/10/5 reps for time of:

  Overhead squats (M:95#/W:65#)
  Pull-up
  Abmat sit-ups

*Barbell starts on the ground. *12 minute time cap.
Click here to add text.
THURSDAY, SEPTEMBER 18th
Beef pick-up today
3×3 power snatch (moderate weight)
3×2 power snatch (add 5-10#)
3×1 power snatch (add 5-10#)

This is TRAINING!!!! This is not trying to get a one rep max. Keep all the 3 set groups at the same weight and be more concerned about lifting well rather than lifting as heavy as possible.

Then….

A cycle is the following:

  3 minutes max reps American kettlebell swings (M:53#/35#)
  2 minutes max reps burpees
  1 minute max reps doubleunders

Do 2 cycles with 2 minutes rest between cycles. Score total reps for each round (2 scores). Just keep a running score in your head for each cycle. Don’t get WOD Drunk and lose count! 
TUESDAY, SEPTEMBER 16th
 5 rep max deadlift

Complete the following for time:

BUY IN: 400m run

3 rounds of:

  15 kettlebell sumo deadlift high pulls (M:53#/W:35#)
  15 lateral hurdle jumps

CASH OUT: 400m run

*** Time Cap: 12 minutes
SATURDAY SEPTEMBER 20th
​FRIDAY, SEPTEMBER 19th
4:30-6:30
A.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Jumping Squats x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Four sets of:
Battling Ropes x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Dumbbell Push Press x 30 seconds
Rest 30 seconds

​​Grass fed beef will be here Saturday, Sept. 13 Unfortunately the price of the beef has gone up from $370/quarter ($185/ eighth) to $471/quarter ($235.50/eighth).