© 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
 
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Cross Fit RDU
Strong...The new skinny
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Workouts
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MONDAY, APRIL 14th
5:30-7:30

   12 minutes to find 1 rep max power snatch

Then....

One cycle is 3 minutes of:

  4 power snatches @ 65% of 1 rep max
  8 ring dips
  16 lateral jumps over the bar

Rest 90 seconds between cycles. Complete 3 total cycles. Start new cycle where you left off the last cycle.
WEDNESDAY, APRIL 16th
4:30-7:30
A.
Three sets of:
Single Leg Romanian Deadlift x 6-8 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
Jump Rope Skill Work x 45-60 seconds
Rest 45 seconds

B.
For time:
20 Shoulder to Overhead
200 Meter Run
15 Shoulder to Overhead
400 Meter Run
10 Shoulder to Overhead
600 Meter Run

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THURSDAY, APRIL 17th
4:30-7:30
   12 minutes to work up to a 1 rep max overhead squat

Then....

Complete 5 rounds of:
  6 overhead squats @ 60% of today's 1 rep max

Rest 90 seconds between rounds.

Then...

In teams of 2 or 3 complete 4 rounds for time of:
50m sled push
50m tire flip
*one person works at a time
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TUESDAY, APRIL 15th
4:30-7:30

   2 reps back sqaut @75% on the minute for 10 minutes

Then....

Complete 20/15/5 reps for time of:

  Deadlift (M:225#/W:155#)
  Pull-ups

Run 200m at end of each round.
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SATURDAY, APRIL 19th
​FRIDAY, APRIL 18th