December 2nd
The intensity in the gym was awesome today! Nearly everyone who stepped through the door hit a new personal record on the Deadlift! We had alot of athlete pulling serious weight (Graham 510 and Elyse 315)! It was great to …
December 1st
Today’s WOD might be one of the toughest mental workouts you will ever do. Doing intervals is almost more mental then it is physical, but Im gonna go ahead and say that all our members will be feeling the physical …
November 30th
Todays workout tested our athletes skills in a couple of higher end movements the clean and jerk and muscles ups. Sound technique on both is required to move well in this fun competition style workout. Getting athletes to “trust” the …
November 29th
There is one word that comes to everyones mind when you see 21-15-9 on the board. No, its not “Fran” but it does start with an “F” and contain 4 letters 🙂 We need to re-teach ourselves to be excited …
November 28th
During today’s sessions we continued to hammer the fastest and most technically difficult lift, the snatch! Speed, timing, balance and lots of repetitions are needed to be successful with this lift. Don’t expect it to come over night this lift …
November 26th
Learning the basics with a barbell is what this workout puts to the test, in a hardcore way. We took this WOD idea from a 2010 CrossFit Sectional competition, called “Air Force WOD”. We eliminated burpees on the minute, added …
November 25th
We had alot of fun in the gym tonight with athletes trying to shake their post thanksgiving food hangovers! OG Rogue athlete Eric Jones and Erica Drennen were both back in the gym tonight and added a boost intensity to …
November 23rd
Anyone who came in today probably won’t feel too bad about stuffing themselves tomorrow. The WOD was a grind!
Happy Thanksgiving!!!
**** No classes Thursday******
***** Friday 4:30 Open gym and 5:30 class only*****
Skill
Clean and jerk (full squat …
November 22nd
The workout today called for good upperbody strength and solid gymnastic technique. Becoming efficient with your own body-weight is very important to your well being and crucial to your development in CrossFit. Working these skills should be a part of …
November 21st
Snatching is tough. For most of us to be even decent at this lift it takes considerable work and patience. Executing this lift with a high heart rate under a considerable load is similar to a biathlon my opinion. Today’s …
