Todays workout “JT” A Crossfit hero workout really brought some balance to our week after a heavy lifting day, and interval rowing. Three gymnastic movements back to back to back reek havoc on your pressing strength. Handstand push-ups haven’t been …

After a brutal Monday heavy met-con, we focused on body control and conditioning. Intervals are never a fan favorite but are extremely important to training. This simple 8 intervals on the rower will help improve an athletes mental toughness, lactic …

Today session’s were all about moving weight efficiently. Technique was emphasized in all the sessions, and there were plenty of reps in the workout to practice. The workout could be done a little lighter and faster or heavier and slower. …

Todays workout was one of the first workouts I ever did at Rogue before Graham and I took over the gym. I remembered really feeling like I got a great workout when I was finished, so I dug it out …

This is one of my favorite tests of mental toughness and conditioning. There is a lot of range of motion, requires solid technique, and strategy as well. The packed class at 12noon fought hard and put out some amazing efforts. …

After a diesel week of weight lifting, bodyweight interval training was a welcomed change of pace!

WOD
“Tabata this”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to …

The worst thing about CrossFit (in my opinion-Graham) is SPEED. Lightweight and fast repetitions of any movement seems to put the most painful feeling into your body. Today we avoided lightweight and went heavy. However, speed was still a necessity …

We did work in our sessions today and there was no downtime. A timed power clean ladder got athletes alot of practice in one of our most used movements. The workout attacked the mid-line with a combination of deadlifts and …

Wednesday 6am class will be cancelled due to forecasted weather. It looks like the snow will be getting bad around 3am, 4am, 5am and the time of travel. Take your time getting to work and be safe on the roads.…

Today was a burner!!! Burpees are always a spicy addition to any workout, but combine them with walking lunges and you are in for a treat.

SKILL
Floor Wiper
3×10 (over and back=1)
Turkish Get-Up
3×2 (each arm)

WOD
10-9-8-7-6-5-4-3-2-1…