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: April 22 - April 27

The move to the new location begins this week! See Friday and Saturday’s workout for more information.

UPDATE: On Monday, April 29th, classes begin at 5:30am at the new location!

1645 Reservoir Street - Suite 149 - Harrisonburg, VA

 

Monday, April 22nd

Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

14 Rounds: Relay Style
3 Hang Squat Cleans (185/135)  or 6 Goblet Squats
6 Strict Handstand Pushups or 10 Pushups

-Into-

40-30-20: One Athlete Working at a Time
Double Dumbbell Snatch (35/20) or Single Dumbbell Snatch 
Burpee Box Jumps Overs
Handstand Pushup (1:1 Pushups)


Tuesday, April 23rd

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, April 23rd.

Strength: Snatch Waves - 4 sets; 15 Minutes total. Add weight to each set.

Minute 1 - 3 Squat Snatch (65%)
Minute 2 - 2 Squat Snatch (70%)
Minute 3 - 1 Squat Snatch (75%)
Minute 4 - Rest

Conditioning: As Many Rounds as Possible in 14 Minutes 

4 Box Step Ups (Dumbbell Optional)
6 Dumbbell Jumpovers
8 Push Ups

CrossFit Workout: 7 Minute Ladder - For Last Full Round of Snatches+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Squat Snatch (155/105) - Add 1 rep each round

Fitness Workout: 7 Minute Ladder - For Last Full Round of Manmakers+Double Unders completed.

30 Double Unders (50 Single Unders)
1 Manmaker - Add 1 rep each round


Wednesday, April 24th

Choose either Strength or Conditioning on Wednesday, April 24th. All Athletes will complete the workout.

Strength:

Find a 2 Rep Max Thruster

Conditioning: As Many Rounds as Possible in 15 Minutes 

3 Burpees
5 Dumbbell Push Press
3 Burpees
10 Air Squats

Workout: For Time - With a Partner

21-18-15-12-9
Snychro Thrusters (95/65)
Synchro Bar Facing Burpees

*Partners must be in sync at the top of their thrusters and on the ground of their burpees. Teams will complete the burpees over one barbell.


Thursday, April 25th

Workout: As Many Rounds as Possible in 18 Minutes

200m Run
15 Ball Slams
200m Run
15 Abmat Situps


Friday, April 26th

4:30pm, 5:30pm, and 6:30pm classes are canceled for Friday, April 26th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 4:30pm to load out.

Strength:

Find a 3 Rep Max Deadlift for the day

Workout: As Many Rounds as Possible in 14 Minutes

7 Push Press (115/75)
14 Deadlifts
21 Wall Balls


Saturday, April 27th

8:00am class, 9:00am open gym, and 10:00am class are canceled for Saturday, April 27th to move Rocktown CrossFit to the new location on Reservoir Street.

Want to help? Let Lauren know you plan on coming and/or if you have a truck or trailer that can help: (540) 335-3514.

Meet at the Rock anytime after 7:00am to load out.