Classes Ranging from Beginner to Advanced

We offer classes for those who are brand new to CrossFit to those who have been doing CrossFit for over a decade. In our classes we can adapt every movement to meet the individual need of each athlete while providing a great workout for all.


This 60 minute class is for individuals who have never tried CrossFit before or have not tried CrossFit for a long time. You will work 1:1 or in a small group setting to learn the foundational movements of CrossFit: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean. This will enable you to feel more confident when joining the larger group CrossFit classes. This individual attention allows our coaches to ensure you are utilizing proper form before adding load or speed to a workout. At Plymouth Rock CrossFit your safety while working out is of upmost importance. We also will familiarize you with how a class is typically run so you know what to expect and we will educate you on common terms and acronyms such as WOD, EMOM, AMRAP and Rx. Once you have completed 4 On Boarding classes you will be ready to join the larger group CrossFit classes with a solid foundational knowledge of CrossFit and a drive to become a better version of yourself.


This 60 minute class format includes a warmup, typically a strength/skill session followed by a daily WOD (Workout of the Day). Additionally, a “Competitor Extra” is programmed daily for those athletes looking for a little bit more.

This program is scale-able to anyone who decides to make the commitment to be a better version of themselves. We utilize functional movement performed at a high intensity level.

These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing etc. Many workouts feature variations of squats, push-ups, and weight lifting that last for predetermined amounts of time to help build muscles.

When combined with our amazing community, the effects can be amazing and our community certainly reflects the effectiveness of the program. Don’t let this intimidate or stop you, we have all started somewhere. We have all been the new person. There are no egos here, only friends, who turn into family to help guide you along the way.

CrossFit Kids

CrossFit Kids is an 8-week cycle program designed for kids of all athletic ability. The program, like CrossFit for adults, will include constantly varied functional movements that will include cardio, strength training, gymnastic movements and of course…GAMES. CrossFit Kids has many benefits including: Building Confidence- During class, kids will be able to feel accomplished when they see improvements in skills, lifts, speed. Better School Performance- Many studies have shown that exercise can be beneficial for school age children and help with their cognitive skills, academic behavior, and academic achievement. Camaraderie -The culture of CrossFit extends to the kids. The concept of cheering for the last person, urging your peers to push themselves, and teamwork is a great skill to utilize in other areas of their lives. Physical Benefits-. The mechanics learned in CrossFit can greatly improve balance, postural control, and body awareness. These skills will help them excel in other sports and activities! Character Lessons Learned- Kids will learn discipline, respect, and perseverance. Learning to work through workouts without giving up has many benefits for kids both in and out of the gym.