© 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
 
Cross Fit Wilmington
Cross Fit RDU
Strong...The new skinny
Road 
Workouts
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MONDAY, FEBRUARY 1st
5:30-6:30am (Bryan's class)
​9:00-10:00am (David's class)
4:30-7:30pm 
AMRAP 20:
 Teams of 2:
 5 Strict Pull-Ups
 10 Box Jumps (24″/20″)
 15 Back Squats (135/95)
WEDNESDAY, FEBRUARY 3rd
5:30-6:30am (Bryan's class)
9:00-10:00(David's class)
4:30-7:30
​3 Rounds:
15 Kettlebell Swings (70/53)
30 Calorie Row
45 Double-Unders
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TUESDAY, FEBRUARY 2nd
4:30-7:30pm 
​“Power Elizabeth”
21 – 15 – 9:
Power Cleans (135/95)
Ring Dips

Then...

3 rounds not for time of:
25m Prowler Push (pick weight)
SATURDAY, FEBRUARY 6th
9:30-Noon
21-15-9:
 Deadlift (225/135)
 Strict Ring Dips
*scale as needed
​FRIDAY, FEBRUARY 5th
5:30-6:30(Bryan's class) Open
9:00-10:00(David's class) Open
4:30-6:30 class CLOSED

THURSDAY, FEBRUARY 4th
**5:45-7:30**
​“Shook Me All Night Long”

AMRAP 15:
5 Toes to Bar
10 Hand-Release Pushups
15 Wallballs (20/14)