January 2nd
Today we welcomed the new year with a workout inspired by the 2009 Crossfit Games. Three rounds of 30 overhead squat and 30 Wallball was a tough but more manageable combination in a mixed level format than the 30 squat …
December 31st
We had a great turnout today at 12noon. The packed class brought awesome intensity, made some big lifts in the deadlift skill session, and pushed it hard through the WOD. The workout had some basic movements and we threw in …
December 30th
Friday (New Years Eve)
6:00am- All-levels
9:30am- Yoga
11:00am- Open Gym/lifting
12:00pm- All-levels
*NO 5:30pm CLASS
Have a safe and Happy New Year!!
We have been focusing hard on the Olympic lifts for the past few weeks. Today it really …
December 29th
Todays sprint workout was a great change of pace, but it was very tricky. C2 rowing into burpees into shoulder to overhead presses made the barbell feel about twice as heavy. Jerking weight off the back was an effective method …
December 28th
The ability to climb a rope is a skill that every individual should possess. Climbing a rope has SO MUCH to do with technique and not so much pull and arm strength as people would think. Today’s workout put our …
December 24th
Today’s session’s were most athletes first workout back from a few days off. Class sizes were all over the place so the workout was done two different ways. For our really big and really small classes we used the same …
Today’s workout was borrowed/stolen from our friends at Crossfit Pori! Three mini AMRAP’s with 2 minute breaks allowed athletes to move quickly through a variety of movements! Everyone who came in today got alot of work done!
Skill
Push Press …
December 23rd
MERRY CHRISTMAS!!
Have a safe weekend!
****** NO CLASS FRIDAY (12/24 or 12/25) ******
Rogue welcomed all the Christmas Crossfitters with a twist on the 12 Days of Christmas.
On the 12th day of Christmas, Rogue Fitness gave to me……
December 22nd
**************************** No Class Friday or Saturday due to Christmas*************************************
Todays workout kind of came about by accident. It was planned as simple interval rows, and changed last minute to an epic partner workout. Partner workouts always seem to get that …
December 21st
Today we had a great strength session with the sumo deadlift. This is a great switch up for CrossFit athletes from the conventional deadlift. With shorter range of motion, the sumo stance can allow athletes to pull a heavier load.…
