CrossFit Rockwall

It’s back! Crossfit kids/teens (10-14 years old) will be held at Crossfit Rockwall, Tuesdays and Thursdays from 10:15 to 11AM. If you want to sign your child up message us ASAP spots are filling it fast.

Maybe you’ve been thinking about getting back into shape. Maybe you’re looking for accountability, a new challenge, or just a great community to be part of.
Whatever you’re looking for, you can find it at CrossFit Rockwall.
We offer free trial classes so you can come experience it for yourself.
Come give us a try — you won’t regret it.

Join us this Friday at Coach Diana's House!

“Eat your protein.”

You hear it everywhere… but protein isn’t just about building muscle.
Protein helps:
• Keep you full longer and reduce cravings
• Support recovery, repair, and immune function
• Maintain muscle, strength, and healthy metabolism as you age

Strong body. Better recovery. More energy for life.
That’s why protein matters.

Not sure where to start. Reach out to she will get a nutrition plan started for you.

The finish line eventually fades.The numbers on the bar and the PRs come and go.

But the journey? That stays with you.

You don’t train just to arrive somewhere — you train to become someone stronger, more disciplined, and more confident along the way.

So embrace the process. Enjoy the hard days, the small wins, and the growth that happens in between. Because the process is the real reward.

New to CrossFit and suddenly halfway through the workout people are ripping their shirts off. Naturally, you start wondering… when is the appropriate time to join them?

To help avoid premature shirt removal, we’ve created a simple decision chart based on workout intensity, sweat level, and workout length.

Feeling grateful and full of love on this Memorial Day!

90+ athletes came together to honor those who made the ultimate sacrifice for our lives and freedom 🇺🇸

The comraderie and love felt in the box today was unmatched! Way to put in the work and do the hard things CFR Crew!

And a HUGE shoutout to our amazing coaches who keep this crazy crew rolling 100%!

WHAT IS MURPH?
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Murph: The Story Behind the Famous Memorial Day Workout Every year on Memorial Day, thousands of people around the world walk into a CrossFit gym and take on one of CrossFit’s most meaningful traditions: Murph.Mur...

We will be providing breakfast tacos. Tacos will be there after 8am. Come for Murph, stay for the tacos. 🌮

We are excited to partner up with MckBoroughs Nutrition during Murph this year. They will be providing FREE protein sticks, bars, and a protein cold brew station! Thank you !!! Don't forget to grab something after (or before) your workout