© 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, APRIL 20th
5:30-6:30am Strength WOD
10:30-11:30am
4:30-7:30 (classes start at 5:00 & 6:00)
5×1 Deadlift
2×5 Deadlift (75% 0f your 5×1 deadlift load)

Then….

Complete the following for time:

BUY IN: 200m Run

3 rounds of:

  15 Deadlifts (M:175#/W:115#)
  20 Wallballs (20#-10′/14#-9′)

CASH OUT: 200m Run

*13 minute time cap.
WEDNESDAY, APRIL 22nd
10:30-11:30am
4:30-7:30 (classes start at 5:00 & 6:00)
​•5×1 Back Squat
•2×5 Back Squat (75% of your 5×1 load)
Then….

Complete 2 rounds for time of:

•20 Front Squats (M:115#/W:75#)
•20 Bar Facing Burpees
•20 Chest to Bar Pull-ups
•400m run
*16 minute time cap.


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TUESDAY, APRIL 21st
5:30-6:30am Strength WOD
4:30-7:30pm (classes start at 5:00 & 6:00)
1.) Push Jerk.
  5×1 @ 90-100% of 1 RM
  2×5 @ 75% of your 5×1

2.) AMRAP in 12 minutes of:
  4 Power Cleans @ 155/105
  4 Push Jerks @ 155/105
  8 Toes to bar
  12 Box Jumps @ 24/20
*** Perform 4 Power Cleans, and then 4 Push Jerks (these are not “Grace” style reps).

SATURDAY, APRIL 25th
9:30-noon
​FRIDAY, APRIL 24th
5:30-6:30am Strength WOD
9:30-11:30am
4:30-6:30pm
5×1 Deadlift (Add 5#-10# to last 5×1)
2×5 Deadlift (75% 0f 5×1 load)

Then….

Complete 4 rounds for time of:

  30 Doubleunders
  15 American Kettlebell Swings (M:53#/W:35#)
  10 Burpees
  200m Run

*15 minute time cap.
We are on a new 4 week cycle. We will be doing 2′s for 2 weeks and then singles for two weeks. At the end of this cycle we will test one rep max lifts. So….stick with the program the way we write it and PR’s will be in abundance!

THURSDAY, APRIL 23rd
5:30-6:30am
4:30-7:30pm
​5×2 Hang Power Clean (moderate weight)
  5×1 Hang Power Clean (Add #5-310 to 5×2 load)

*Work on your technique. The loads will get heavier when your technique gets better.

THEN….

Complete the following for time:

  400m Run
  10 Alternating One Arm Dumbbell Snatches (pick weight)
  10 Pull-ups
  20 Alternating One Arm Dumbbell Snatches
  20 Pull-ups
  10 Alternating One Arm Dumbbell Snatches
  10 Pull-ups

*13 minute time cap.