© 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
 
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Workouts
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MONDAY, JANUARY 19th
4:30-7:30 (classes start at 5:00 & 6:00)
​5×5 Back Squat (+5-10# to last 5×5 back squat)

Then….

Complete the following for time:

  15 Jumping Barbell Squats (M:75#/W:55#)
  15 Lateral Jump Burpees
  100m Run
  10 Jumping Barbell Squats
  10 Lateral Jump Burpees
  200m Run
  5 Jumping Barbell Squats
  5 Lateral Jump Burpees
  400m Run

*Time Cap is 14 minutes.
WEDNESDAY, JANUARY 21st
10:30-11:30am
4:30-6:30 (classes start at 5:00 & 6:00)
​•5×5 Deadlift (+5-10# from last 5×5)
Then….

Complete as many rounds as possible in 10 minutes of:

•30 Doubleunders
•15 Power Snatches (M:75#/W:55#)

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TUESDAY, JANUARY 20th
5:30-6:30am Strength WOD
4:30-7:30pm (classes start at 5:00 & 6:00)
9 x [1 Power Clean + 1 Hang Power Clean]

*Start at a moderate weight and add weight every 3 sets. No dumping the bar between power clean and the hang power clean.

Then….

Complete the following for time:

10/8/6/4//2 reps of:

  Power Clean (M:165/W:110)
  Chest to Bar Pull-ups

BUY OUT: 100 Doubleunders

*12 minute cap
SATURDAY, JANUARY 24th
9:30-noon 

"Bear Complex"
​FRIDAY, JANUARY 23rd
5:30-6:30am Strength WOD
10:30-11:30am
4:30-6:30pm

5×5 Front Squat 

* Start at roughly 60-65% of 1RM.

Then….
20 – 15 – 10 – 5 reps for time of:

  KB Swings @ 53/35
  Wallballs @ 20-10′/14-9′
  Box Jumps @ 24/20
* No time cap.


 
THURSDAY, JANUARY 22nd
5:30-6:30am Strength WOD
4:30-7:30pm
5×5 Push Jerk (60-63% of 1 rep max)

Then….

Complete 3 rounds for time of:

  6 Shoulder to Overhead (M:135#/W:95#)
  12 Toes to Bar
  6 Shoulder to Overhead
  400m Run

*16 minute time cap.