© 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!
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FRIENDS OF CROSSFIT ROCKY MOUNT
 
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Strong...The new skinny
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Workouts
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MONDAY, August 22nd
5:30-6:30am(Bryan's class)
4:30-7:30pm

**Read CF Blog**

6×2 Push Press (lift every 1:30)

Then….

Complete 5 rounds for time of:

  5 Dumbbell Front Squats (pick weight)
  5 Dumbbell Push Press (pick squat)
  5 Dumbbell Thrusters (pick weight)
  100m Run

*15 minute time cap.
WEDNESDAY, August 24th
**6:00-7:30
Weightlifting Wednesday

Snatch – 1-Rep Heavy

Clean and Jerk – 1-Rep Heavy
Click here to add text.
TUESDAY, August 23rd
5:30-6:30am (Bryan's class)
4:30-7:30pm 
A. Warm up
Musical Wallballs
10m shuttle as music plays
music stops, run to wallball
5 Wallball shots, last person to finish=Â 3 Burpees
- restart everybody
x 5 rounds

B. Crossfit "Golf"
In teams of 2-4, complete each exercise individually vs' one another (team)
25 Pull ups
25 Burpee
50 Push Ups
50 Deadlift (135/95)
50 Wallball (20/14)
50 KB Swings (24/16)
200 Single Unders 
Hang from Pull up Bar (for time)
400m run (for time)

Rules for CF Golf
- Goal is to go unbroken each exercise
- Each time you break from an exercise = 1 stroke
- Rest as much as needed between exercises
- Exercises can be done in any order
- Hangfrom bar and 400m run is scored as such:
Person who runs fastest and hangs on longest receives the lower score 
- Person who accumulates the lowest score in your group is the winner
SATURDAY, August 27th
9:30-11;30
​FRIDAY, August 26th
5:30-6:30(Bryan's class) 
4:30-6:30 pm 

THURSDAY, August 25th
5:30-6:30am (Bryan's class)
4:30-7:30pm