September 2017 Athlete of the Month

September 2017: The Hustler Rob Lynch leads the country in returns on investment at Rocktown CrossFit Meet Rob! My name is Rob Lynch and I … [Read more...]

Workouts for the Week October 9th-14th

Monday, October 9th Strength Work up to a heavy set of 2 Full Hang Snatch for the day Workout 10-8-6-4-2 Squat Snatch … [Read more...]

Workouts for the Week October 2nd – 7th

Monday, October 2nd Conditioning 15 Minutes of Sled Sprints + Burpees *40m Sled sprint followed immediately by 5 … [Read more...]

Workouts for the Week Sept 25th – Sept 30th

All First off…I love you guys.  Secondly…there are some times where I think we need to do a better job of scaling.  The name of the game is … [Read more...]

Workouts for the Week Sept 18th – 23rd

"Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what … [Read more...]

Workouts for the Week Sept 11th – 16th

No workout notes this week guys, we'll be back next week!  If you're not sure how to attack the workout grab your coach and ask.  The worst thing you … [Read more...]

Workouts for the Week September 4th – 9th

Reminder that the 10am Saturday class is BACK starting this Saturday September 9th Monday, September 4th Happy Labor Day! Partner … [Read more...]

Workouts for the Week August 28th – Sept 2nd

Welcome back JMU, Bridgewater, EMU and Blue Ridge...now lets get it! Monday, August 28th Strength Split Jerks 8-10 x 1 *3 Second Pause in … [Read more...]

Workouts for the Week August 21st – 26th

Monday, August 21st Workout “Sandbox Special” 3 Rounds for Time 50 Calorie Row 75 Double Unders (150 singles) 20 KB Overhead Squats … [Read more...]

Workouts for the Week August 14th-19th

Monday, August 14th Strength Find a Back Squat 1 Rep Max   Workout As Many Rounds as Possible in 7 Minutes 6 Barbell … [Read more...]