© 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, JULY 21st
5×5 back squat (same weight each set)

Then….. 

Start a 16 minute running clock. Complete four rounds of:

  1 minute max reps box jumps (24/20)
  1 minute max reps shoulder to overhead (115/75)
  1 min max reps burpees
  1 minute rest

Score is total reps. There is no stoppage of the clock to change stations. No racks for this workout (bar starts comes off the floor). To accommodate large sessions, you can go out of order and start at different stations. Everyone will still rest at the same time.
WEDNESDAY, JULY 23rd
4:30-7:30
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

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THURSDAY, JULY 24th





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TUESDAY, JULY 22nd
3×3 power snatch @ moderate weight
4×2 (add 5-20#lbs)

Then….

Complete the following for time:

  20 wallballs (M:20#-10′/W:14#-9′)
  20 toes to bar
  40 double unders
  Run 100m 
  15 wallballs
  15 toes to bar
  30 double unders
  Run 100m
  10 wallballs
  10 toes to bar
  20 double unders
  5 wallballs
  5 toes to bar
  10 double unders
  Run 100m

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SATURDAY JULY 26th
​FRIDAY, JULY 25th