© 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!
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MONDAY, JULY 28th


  Overhead Squat: 5×5

Then…. 
Complete 10/8/6/4/2 reps for time of:

  Overhead Squats (M:95#/W:65#)
  Chest to Bar Pullups
  Box Jumps (M:24″/W:20″)


WEDNESDAY, JULY 30th
​5:00-7:30
   4 x [1 Hang Power Clean + 1 Power Clean] @ moderate weight
  4 x [1 Hang Power Clean + 1 Power Clean] @ 5-20# more weight]

Then….

Complete 5 rounds for time of:

  5 Power Clean + Power Jerk (M:135#/W:95#)
  10 Burpees

*** Time Cap: 13 mins.

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THURSDAY, JULY 31st





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TUESDAY, JULY 29th

   5×5 back squat (add 5-10# to your last 5×5)
*Same weight each set

Then….

Complete the following for time:

  40 wallballs (M:20#-10’/W:14#-9’)
  10 handstand push-ups
  30 wallballs
  5 handstand push-ups
  20 wallballs
  10 handstand push-ups
  10 wallballs
  5 handstand push-ups

18 minute time cap. Scale wallballs to complete within time cap 
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SATURDAY AUGUST 2nd
​FRIDAY, AUGUST 1st