© 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, NOVEMBER 24th
4:30-7:30
Take 8 minutes to find your best 1 rep max back squat for the day.

Then….

Every minute for 8 minutes do:

  3 back squats @ 65% of the day’s 1 rep max
  3 box jumps (M:30″/W:24″)

Scale the box jump appropriately. Don’t get lazy with the box jump. It’s higher than usual!

Then….

Complete 3 rounds for time of:

  3 x [5 pull-ups/10 push-ups/15 squats]
  400m run

*The new push-up standard for our gym is to touch a cheek to the ground. 22 minute time cap for this workout.
WEDNESDAY, NOVEMBER 26th
4:30-7:30    
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TUESDAY, NOVEMBER 25th
4:30-7:30
8 x [1 hang power clean + 1 power clean + 1 jerk]

*Same weight for first 4 sets. You may increase the weight for the last 4 sets.
Then…. 
“Grace”

  30 reps of ground to overhead (M:135#/W:95#)

SATURDAY, NOVEMBER 29th
9:30-noon






​FRIDAY, NOVEMBER 28th
4:30-6:30 
​See CF Blog
 
THURSDAY, NOVEMBER 27th
TBA