© 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
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Workouts
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MONDAY, MAY 25th
10:00-noon

Memorial Day Marathon
2 Rounds for Time
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit Ups
400 Meter Run
26 Hip Extensions
400 Meter Run
26 Double Unders
400 Meter Run
26 Box Jumps (24/20)
WEDNESDAY, MAY 27th
10:30-11:30am (David's class)
4:30-7:30 (classes start at 5:00 & 6:00)

Establish a 1 Rep Max Sumo Deadlift

Then….

Complete the following for time:

  30 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#)
  30 American Kettlebell Swings (M:53#/W:35#)
  100m Run
  20 Kettlebell Sumo Deadlift High Pulls
  20 American Kettlebell Swings
  200m Run
  10 Kettlebell Sumo Deadlift High Pulls
  10 American Kettlebell Swings
  400m Run

13 minute time cap. 
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TUESDAY, MAY 26th
5:30-6:30am (Bryan's class)
4:30-7:30pm (classes start at 5:00 & 6:00)

​Establish a 1 Rep Max Back Squat

Then….

  Complete 100 Wallballs for time (M:20#-10′/W:14#-9′). 
At the top of every minute, do 4 burpees. 
(The workout starts with 4 burpees.) 
*12 minute time cap.

SATURDAY, MAY 30th

​FRIDAY, MAY 29th
5:30-6:30am (Bryan's class)
9:30-11:30am (David's class)
4:30-6:30pm (CLOSED)


THURSDAY, MAY 28th
5:30-6:30am (Bryan's class)
4:30-7:30pm

   Establish a 1 Rep Max Overhead Squat

Then….

Complete 4 rounds for time of:

  8 Overhead Squats (M:135#/W:95#)
  10 Burpee Box Jumps (M:24″/W:20″)

*12 minute time cap.