© 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, June 20th
5:30-6:30am (Bryan's class)
4:30-7:30pm 
2 Push Press on the minute for 12 minutes.

*Increase weight every 4 minutes.

Then….

Complete as many rounds as possible in 14 minutes of:

  14 Box Jumps (M:24″/W:20″)
  14 Dumbbell Push Press (pick weight)
  14 Stepping Lunges

WEDNESDAY, June 22nd
4:30-7:30pm
​Weightlifting Wednesday

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (70%)

Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (70%)

Starting on the 25:00…
For Time:
4 Sets of 20 Unbroken Deadlifts (185/135)
Click here to add text.
TUESDAY, June 21st
5:30-6:30am (Bryan's class)
4:30-7:30pm 
**The beef will be available for distribution  today around 5:30pm**
 5×2 Hang Snatch (moderate weight)
  5×1 Hang Snatch (add 5-20#)

*Catch this snatch in a squat.

Then….

Complete 3 rounds for time of:

  15 Abmat Sit-ups
  12 Overhead Squats (M:135#/W:95#)
  9 Bar Facing Burpees

*12 minute time cap.
SATURDAY, June 25th
9:30-noon
“Ground N’ Pound”
On the Minute x 20:
Minute 1 – 25m Prowler 
Minute 2 – 50m Farmers Carry (53’s/35’s)
Minute 3 – 15/12 Calorie Row
Minute 4 – 4x25m Shuttle Run

Cash Out:
"Bring Sally Up" Plank Challenge
​FRIDAY, June 24th
5:30-6:30(Bryan's class) 
4:30-6:30 pm 
Make-up WOD
Pick a WOD you missed this week and do it

THURSDAY, June 23rd
5:30-6:30am (Bryan's class)
4:30-7:30pm
1.) Front Squat.
    7/7/7/7/7
 *** Increase weight.
 *** Record heaviest set of 7.

2.) Complete the following for time:

       25 – 15 – 5 reps of:
      Wallballs @ 20/14
      KB Swings @ 53/35
      Double Unders (reps x2)

*** Time Cap: 12 minutes.