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

Workouts for the Week: November 5 - November 11

Monday, November 5th

Strength: 15 Minutes

Find a Heavy Hang Snatch Double for the Day

 Workout: For Time

20 Squat Snatch (155/105)
50 Alternating Pistols
20 Shoulder to Overhead (185/125)
50 Alternating Pistols


Tuesday, November 6th

Conditioning: 12 Minutes

50m Sled Sprints

 Workout: For Time

1 Mile Run
25 Burpee Pullups
50 Pushups
75 Air Squats
1 Mile Run


Wednesday, November 7th

Strength: 15 Minutes

Work up to a Heavy Curtis P Complex
Curtis P = Power Clean, Lunge Left, Lunge Right, Push Press

Workout: For Time

100 Double Unders (1:1 Singles)
30 Wall Balls
20 Handstand Pushups
15 Clean and Jerks (135/95)
20 Handstand Pushups
30 Wall Balls
100 Double Unders


Thursday, November 8th

Workout: Three Rounds for Time

750m Row
7 Bar Muscle Ups (14 Pullups)
21 Burpee Box Jump Overs


Friday, November 9th

Workout: For Time

500m Row
50 DB Cleans (50/35)
50 DB Squats
50 DB Shoulder to Overhead
500m Row


Saturday, November 10th

10:00am class canceled for JMU ROTC Veterans Day Event

Workout: As Many Rounds as Possible in 25 Minutes - Three Person Teams

“Charlie Mike”
10 Barbell Burpees
15 Toes to Bar (1:1 knee tucks
20 Deadlifts (135/95)

One person will row 30 Calorie increments while the other two partners are working. No reps should be completed without someone on the Rower.


Sunday, November 11th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles.