Rocktown CrossFit

"The goal is to get fit. Make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood

Thank you, Dwight Walton

It’s hard to put in to words the gratitude we have for Dwight Walton. As most of you know or have meet Dwight...nice doesn’t describe his personality. Dwight was a member of the 5:30am crew for several years and if you knew him during his time with us you saw a glimpse of how he is all the time. To say he’s the hardest working human I know doesn’t do it justice.


One of my favorite memories of Dwight at The Rock will forever be the plate carry. While he may be an optometrist by day he is a craftsman of sorts in his off time (as well as the Broadway Boys Varsity Basketball Coach). The workout called for a 400m run while carrying a plate. As we began to head outside everyone in the class is outside with their plate trying to figure out how to carry it....everyone but Dwight. As he stood off to the side with the plate propped on the ground I gave the call for “ten seconds”. Panic began to set in for most as they were still in decisive on the technique and escalated as we reached 3..2..1..go. Without hesitation Dwight with one arm scoops up the 45lb plate, threw it over his should with one finger in the middle opening and shot out like a cannon down the parking lot...not a single athlete within 80yds of him. To this date it is still on of the most impressive feats I’ve ever seen at The Rock. Dwight would go on to compete in the CrossFit Open and Superfit Richmond with a first place finish...just another example of anything he does a always at a high level.


Which brings us to 2.0. When we asked him for help we knew the timing couldn’t be worse and he was finishing up building his sons house, breaking ground on his own and finishing up Basketball season...but he agreed and off we went. The calls and text Lauren sent his was is probably in the 1000 range but he always had the answer. He went to bat for us when we didn’t know what to do, he spent his lunch breaks on the phone or at the city office or letting other workers into the building. He spent hours walking around Lowe’s with us, he loaned us his tools and shared his knowledge of construction. Lauren asked if I had learned anything from Dwight and honestly he’s the biggest reminder to me that hard work is required in everything we do. Watching him and “trying” to help him was very humbling. While he was moving fast he was cutting, thinking, and measuring with precision...again, one of the most impressive things I’ve ever seen.

If you see Dwight Walton, please thank him...without him none of this would be possible.  There’s no words or actions that will ever repay what he has done for this gym. Thank you to his wife Theresa for allowing us to steal your husband away to make our dream a reality.

Dwight...thank you from the bottom of our hearts. Your knowledge and handiness are only second to your kindness, patience and how you take care of those around you. You’re the greatest role model in a man I’ve ever met and I hope I can take what you have showed me these last few months and share those traits with my kids as the grow. In a world that at times is overshadowed by like Dwight.

Thank you my friend and go gobblers.


2192 days. It hasn’t felt like that many but 6+ years later here we are. As I find myself reflecting on all the great things that happened at Evelyn Byrd the truth of the matter is it was never the gym but the people inside that made it so special. You grew from nervous to confident, from weak to strong, from sick to well.

You learned about carbs, proteins and fats, and how to move a barbell. You learned that Monday’s are for Mary, that Target is only a half mile away and not to drink from the water fountain unless you were ready for a family.

You’ve met your husbands/wives, you’ve taught your parents and your kids the importance of self care and for five weeks every March you’ve given it everything you’ve got. You’ve bounced back from child birth, from surgeries and sometimes from life itself.

You learned that sometimes when Lauren spoke she meant the opposite of what she was saying, she doesn’t like the cold and that 9am’s are #BuiltbyLB.

Most’ve showed up. You’ve put a priority on your health. It’s not easy, and we wouldn’t want it to be. It’s the struggle that continues to mold and change us. We are the community who has accepted that easy is not the norm.

On Monday we pick up where we left off...the smell of paint and rubber may be new but the goal hasn’t changed. We have done our best to make 2.0 the best version we possibly could. The tears and sleepless nights behind this move are too high to count...but we knew you were worth it and you deserve it. Lauren has worked endlessly to bring the pieces together and it was nothing short of amazing. I wish it was as easy as just flipping the switch but it was far from it and we couldn’t be more excited to put this project behind us.

As you make your way in this week take a second to reflect on the time spent at Evelyn Byrd, the memories made and smile on how far we have come. You’re a part of this and because of you it was possible. The journey continues...only difference is that it now resides in the best looking gym I’ve ever laid my eyes on.

Welcome to 2.0....we hope you’re as proud of it as we are.



Jacked By June


Jacked By June.

Sign up now for Rocktown Athletes and their Families.

For some it might be the Open hangover. For others it might be the kick in the ass you need to get back on track. No matter what category you fall in...this is your opportunity. 

Starting April 22nd The Rock will be sponsoring a wellness challenge for Rocktown Athletes and family members of Rocktown Athletes that will run through May 31st. 

$20 will get you in, get you weighed, and get you into the private facebook group full of recipes, motivation, and support.

The top three participants based on points will receive one month of one-on-one Nutrition coaching from Lauren;they can use it for themselves or as a gift for a friend. Win the prize or not, we are all going to win.  

Points will be awarded for each CrossFit class you attend and the total percent of body weight lost. This group is for Rocktown Athletes only and a great way to kick off your fittest summer.

If you want in, here's what it will take:

  • Sign up in the form below by midnight on April 20th.

  • 20 Bucks

  • Weigh in at The Rock with Lauren or a coach between now and April 22nd, preferably before class.

  • Once you weigh in you'll be given a calendar with your measurements. For each class you attend you just need to write your score down for the day. You'll turn these in at the end of the challenge at your final weigh in.

  • Self Discipline. We are all going to grind together, it's much easier to lock it down when you have the support of others.

Registration is now closed.

Let’s get Jacked by June.

New Year's Holiday Schedule

Happy New Year!

For the New Year’s Holiday this week, we’ll be following this schedule at the Rock.

Monday, December 31st: Closing early at 1pm. Morning classes and open gym

Tuesday, January 1st: Closed. All classes and open gym canceled.

Wednesday, January 2nd: Classes and open gym resume normal schedule.

Christmas Holiday Schedule 2018

Merry Christmas!

For the Christmas Holiday this week, we’ll be following this schedule at the Rock.

Monday, December 24th: One class at 8:00am. All other classes and open gym canceled.

Tuesday, December 25th: Closed. All classes and open gym canceled.

Wednesday, December 26th: One class at 8:00am. All other classes and open gym canceled.

Thursday, December 27th: Regular Schedule

Friday, December 28th: Regular Schedule

Saturday, December 29th: Regular Schedule

Introducing Rocktown Fitness Workouts

Introducing Rocktown Fitness Workouts

Mondays, Tuesdays, and Thursdays

No barbell, no problem. 

Rocktown CrossFit is excited to be offering “Fitness” Strength, Conditioning, and Workout options on Monday, Tuesday and Thursdays.

These workouts will run in conjunction with CrossFit class and Coaches will brief you on the movements and scaling options just like they would for any class. 

Each class will be filled with bodyweight movements and a variety of equipment sprinkled in. When offered, Fitness workouts will be posted online alongside the CrossFit Workout for the Day - it’s up to you which option you choose.

Come get fit, have fun and give the barbell a break with our latest addition to the fitness regimen.

Rocktown Fitness Workouts start the week of December 3rd.

Thanksgiving Holiday Schedule 2018

Happy Thanksgiving!

For the Thanksgiving Holiday this week, we’ll be following this schedule at the Rock.

Monday, November 19th: Regular Schedule

Tuesday, November 20th: Regular Schedule

Wednesday, November 21st: 6:30pm canceled

Thursday, November 22nd: One class at 8:00am. All other classes and open gym canceled.

Friday, November 23rd: One class at 8:00am. All other classes and open gym canceled.

Saturday, November 24th: Regular Schedule

Sunday, November 25th: Sunday Mobility with Coach Katie at 9:30am

"The Lazy Season"

I've borrowed the post below from 2015 CrossFit Games Athlete Miranda Alcaraz’s blog, it couldn’t be more true. Three months left to put an exclamation on 2018!

WARNING: We are about to enter the LAZY SEASON....

But seriously, Fall and Winter are where people make or break their long term fitness goals. Sept - December in my opinion are the most critical months on your path to fitness. In January you’ve got resolutions. Come March you start getting ready for Summer. June comes and everyone is outside - active in the sunshine. But when late August/September hit the herd will separate. Those who are committed and who have truly adopted fitness as a lifestyle will continue to “show up”. Those who need a resolution, a vacation, a swimsuit, or a class reunion to be motivated will go into hibernation until after the holidays.

You will never get to where you truly want to be with this approach. You will ALWAYS be catching up. Starting over.

What would it be like if in January you didn’t have to make a resolution to “start working out”. What if all winter long you were consistently training a simple 3x per week? Wouldn’t it be amazing if your resolution got to be to add in a 4th day? Instead of a goal to lose 50 lbs - you only needed to lose 25??

The choice is yours. Will you waste the 3 most valuable months in 2018? Or will you make this year different?

"Sorry for the Wait"

It’s been a long time coming but we have finally found someone with the skills and the time to revamp our website. A huge shout out to RJ Ohgren for pulling this together. We still have a few holes to fill but all the information that we had is still available in a much cleaner format for your viewing pleasure.

As we head to the dog days of summer, make sure to get out of the gym at times and enjoy your fitness! We don’t do all this exercising just to be good at exercising…apply it to life! Before you know it cold mornings will be back, it will be getting dark at 5pm and everyone will be asking Kim if Will is coming to the Christmas Party this year…

Let us know if you think anything is missing from the new site. We are looking forward to adding to it as time progresses. Big changes still to come…all in due time.