© 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, AUGUST 25th
5 rep max overhead squat

Then….

Complete the following for time:

  BUY IN: 800m run
  Complete 3 rounds of 15 goblet squats (M:53#/W:35#) & 15 pull-ups
  CASH OUT: 400m run

15 minute time cap. Start the 400m run with less than 30 seconds left in the time cap and the run and total time will count. 
WEDNESDAY, AUGUST 27th
3/3/2/2/1/1/1 Power Snatch

*Start fairly light and try and add weight every set. Misses count as a set.

Then….

Complete as many rounds as possible in 14 minutes of:

  10 one arm kettlebell snatches (pick weight/ 5 right & 5 left)
  10 stepping lunges with kettlebell (hold it anywhere off the ground)
  10 toes to bar
  200m run

* Kettlebell snatches do not need to touch the ground on every rep.
Click here to add text.
THURSDAY, AUGUST 28th
TUESDAY, AUGUST 26th
5×4 Deadlift (add 5-10# to last 5×4 deadlift)

Then….

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

  Power Clean (M:165#/W:110#)
  Handstand Push-ups

Do 40 double unders (80 singles) after each round.
SATURDAY AUGUST 30th

​FRIDAY, AUGUST 29th

​​Grass fed beef will be here the first week of September. Unfortunately the price of the beef has gone up from $370/quarter ($185/ eighth) to $471/quarter ($235.50/eighth). Its still a great deal. Let me know if you're still in.