© 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, APRIL 25th
5:30-6:30am (Bryan's class)
​9:00-10:00am (David's class) 
4:30-7:30pm
Sumo Deadlift—–>Establish a 3RM.

  Then…..
  AMRAP in 6 minutes of:

  10 Ball Slams @ you pick weight
  5 Burpees 

  *** At the 9 minute mark … 
  30 Chest to Bar Pullups for time. 
WEDNESDAY, APRIL 27th
5:30-6:30am (Bryan's class)
9:00-10:00am (David's class)
4:30-7:30pm
​Back Squat
On The Minute x 15:
Minutes 1-5 – 7 Reps
Minutes 6-10 – 5 Reps
Minutes 11-15 – 3 Reps

Start with about 50% of your best 1-Rep Back Squat and attempt to climb every set with small jumps.

Cash out:
On the minute x 5
50m sprint
Click here to add text.
TUESDAY, APRIL 26th
4:30-7:30pm
•Establish a 3RM——>Strict Press.
 
Then…..
 
 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:
 

•DB Push Press @ you pick weigh
 • Pushups on DB’s
 • Knees to Elbows
 

  *** Time Cap: 16 minutes. 
SATURDAY, APRIL 30th
9:30-Noon
Catalyst warm-up

Then...

In teams of 2
100m tire flip jump in jump out
100m farmers walk 53/35
100m waiters walk 53/35
100m sled push
​FRIDAY, APRIL 29th
5:30-6:30(Bryan's class) CLOSED
9:00-10:00(David's class) 
4:30-6:30

  3 Reps Hang Power Clean on the minute for 5 rounds
  2 Reps Hang Power Clean on the minute for 5 rounds (add 5#-10#)

Then….

Complete 2 rounds for time of:

  400m Run
  20 Hip extensions
  18 GHD Sit-ups
  16 Wall balls

*16 minute time cap.

THURSDAY, APRIL 28th
4:30-7:30pm
A.
 Every four minutes, for 16 minutes (4 sets):
 Weighted Pull-Ups x 1-2 reps
 At the top of the next minute…
 30 Seconds of Strict Pull-Ups for Max Reps
 At the top of the next minute…
 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B.
 10 Renegade Rows
 20 Calorie Row on Concept 2
 30 Kettlebell Swings (32/24 kg)
 400 Meter Run