© 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, OCTOBER 20th
4:30-7:30
Front Squats
12 @ 45%
8 @ 55%
5 @ 70%
3 x 3 @ 75-85%

Hip exercises and mobility

"My Pet Rock"
3 rounds all using a 20/30 lb slam ball
12 box step overs
12 ball slams
12 half moons 
100 meter run carrying your ball
WEDNESDAY, OCTOBER 22nd
4:30-7:30
​Push Jerk (no split)
5 @ 55%
4 @ 65%
3x3 @ 75-85%

Then...
3 rounds not for time of:
Max rep hanging ring rows
15 second squat holds (95/65) x 5reps 
   *(remember Bring Sally Up?)

Then...
Complete as many rounds as possible in 8 minutes
10 One arm DB/KB snatches (5 each arm)
15 Abmat sit-ups
20 Mountain climbers


Click here to add text.
THURSDAY, OCTOBER 23rd
4:30-7:30
​With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.















TUESDAY, OCTOBER 21st
4:30-7:30

30 box jumps 24/20 
30 pull ups 
30 KB swings 1.5/1 pood 
30 step lunges in front rack position 75/45 
30 knees to elbows  
30 push presses 75/45  
30 hip extensions with 20/10 pound plate  
30 wall balls 20/14, 10/9 ft   
30 burpees   
30 double unders (scaled = 90 singles)
SATURDAY, OCTOBER 25th
9:30-noon
​FRIDAY, OCTOBER 24th
4:30-6:30
21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches

​​Be thinking of your costume to wear for the Halloween WOD!!
October dues are past due
Quarterly payments are past due