© 2013 CrossFit Rocky Mount. All rights reserved.
586 English Road, Suite 45, Rocky Mount, NC 27804 | email: email@example.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
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!
FRIENDS OF CROSSFIT ROCKY MOUNT
MONDAY, OCTOBER 20th
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
THURSDAY, OCTOBER 23rd
TUESDAY, OCTOBER 21st
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 double unders (scaled = 90 singles)
SATURDAY, OCTOBER 25th
FRIDAY, OCTOBER 24th
Be thinking of your costume to wear for the Hallowen WOD!!
October dues are past due
Quarterly payments are past due