Double kettlebell swings are tough! With an influx of newcomers we took some extra time to review and practice this seldom used but awesome exercise! Built in rest kept the workout really intense the entire time!

Skill
Rowing technique
Double …

Developing the positioning and strength for the overhead squat can be a difficult and frustrating journey. Teaching your body the proper mechanics to squatting is one of the first big hurdles an athlete should take on. As the squat issues …

It is so nice to get outside and enjoy the feel of your legs burning on 500m laps around the Rogue building. Today we added a new twist, holding long time duration plank hold’s with a high heart rate. The …

Today’s interval style workout really pushed our heart and lungs. Built in rest can be a wolf in sheeps clothing, it allows athletes to work at a faster pace than if they had to steadily go through the work. This …

Today’s sessions concentrated on skill work, and movement efficiency with thrusters, double unders and kipping pull-ups. This was great for our newer athletes and allowed them to slow down and focus on technique without the pressure of the clock. We …

Workout three is in the books! We had some great performances at the gym including a monster score from Graham with 13 plus rounds! I really appreciate all the camaraderie and people sticking around to judge, watch, cheer and encourage …

Today’s workout was a great change of pace and alot of fun! Standing broad jumps for reps got tough and kept everybody’s heart rate jacked!

Skill
Every minute on the minute for 15 minutes
1 Power clean
1 Push press…

The thruster is such an awesome movement, we couldn’t just do it once…. find a 3 rep max!! Everyone looked very good on using the front rack position, good elbow position and exploding the hips to make the press out …

The Open is in full swing and Workout 12.3 was just released. Shoulder to overhead is a big strength overall for our gym so this should be a good one for us! Saturday we will be running two heats per …