© 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, MARCH 30th
5:30-6:30am Strength WOD
10:30-11:30am
4:30-7:30 (classes start at 5:00 & 6:00)
 Establish a 3 Rep Max Back Squat

Then….

Complete the following for time:

BUY IN: 400m Run

30/20/10 reps of:

  American Kettlebell Swings (M:53#/W:35#)
  Wallballs (M:20#-10′/W:14#-9′)

or

WOD 15.5
WEDNESDAY, APRIL 1st
10:30-11:30am
4:30-7:30 (classes start at 5:00 & 6:00)
Establish a 3 Rep Max Overhead Squat

Then….

Complete as many rounds as possible in 12 minutes of:

  3 Power Snatches (M:115#/W:75#)
  6 Overhead Squats (M:115#/W:75#)
  12 Box Jumps (M:24″/W:20″)

Click here to add text.
TUESDAY, MARCH 31st
5:30-6:30am Strength WOD
4:30-7:30pm (classes start at 5:00 & 6:00)
Establish a 3 Rep Max Deadlift

Then….

Complete 3 rounds for time of:

  30 Doubleunders
  5 Deadlifts (M:225#/W:155#)
  10 Lateral Jump Burpees
  5 Deadlifts (M:225#/W:155#)

*Rest 1 minute between rounds. Score is total time including rest. 12 minute time cap.
SATURDAY, APRIL 4th
9:30-noon

​FRIDAY, APRIL 3rd
5:30-6:30am Strength WOD
9:30-11:30am
4:30-6:30pm
​We will be finishing up our linear progression with 3 rep maxes over the next 2 weeks. 
**PR's for everyone**

THURSDAY, APRIL 2nd
5:30-6:30am
4:30-7:30pm