15 deadlifts 225/155
CrossFit Rock Hill is your highly facilitated CrossFit experience, filled with motivated and experienced coaches. Gyms are a dime a dozen, and CrossFit cannot be compared to them. We go far beyond traditional exercise programs or personal trainers. CrossFit is successful because of thoughtful workout programming met with the camaraderie of like-minded individuals. The peer experience with oversight from caring coaches has proven to be the solution to bringing countless people to their fitness goals. No matter what you’re looking to achieve, CrossFit is the right health and fitness program for you.Get Started
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a type of physical fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change exercise programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders, and housewives have found their best fitness from the same regimen.
The best way to learn more about CrossFit Rock Hill is to stop by and take a look. We offer several ways to get started, and anyone is more than welcome to sit in and watch a WOD as it takes place or even try a free class. Just check the schedule to see when free classes are offered.
This is the first step towards CrossFit Rock Hill membership. After the introduction class, the on ramp classes teach the 9 foundational movements of CrossFit, and gets you prepared for regular CrossFit WODs. The classes are in two sessions and are spent learning the foundational movements, the rules of the box, CrossFit and its methodology. Once completed, you will be introduced to regular CrossFit workouts as beginners. Please see a staff member to sign up as this program requires a reservation to start.
563 LINKWOOD ROAD, ROCK HILL, SC 29730
15 deadlifts 225/155
12 thrusters 95/65
6 bar muscle ups
20/15 cal row
20 push ups
20 GHD situps
Rest 1 minute between rounds
6 sets of:
1 squat clean + 2 hang squat clean
20 squat cleans 135/95
20 squat cleans 185/125
In remaining time, as many squat cleans 225/155 as possible