September 5th
10 am class only Monday!
Todays workout was one featured on the main site a few months ago. 5 rounds of squat clean thrusters and chest to bar pull-ups made this workout one that favored explosive athletes. Alot of time …
September 4th
Yep, Graham got a little crazy with the workout today. Great work to all who came out and fought through the madness!!
**10am class only on Monday (Labor Day)**
WOD
4 Rounds
16- Tall KB Swings
16- Hand Release Push-ups…
September 3rd
Today we wrapped up the week with some skill work and big lifts with the split jerk. Our athletes found that when trusting their leg drive and drop in to the lunge, the lift became much easier. This lift requires …
September 2nd
Core strength and leg endurance fatigue were put to the test in todays sessions. The warm-up and skill session concentrated on mid-line stabilization and core strength. The workout was dominated by leg endurance. Louisa did the workout unbroken, and turned …
September 1st
Today Rogue athletes took on the classic Crossfit benchmark workout Cindy. This total body workout created a few dozen sweat piles today which was a 90+ degeree scorcher. Many new Rogue athletes experienced Cindy for the first time today and …
August 31st
Todays workout had a competition feel to it. Squat cleans and lateral burpees over the barbell were a nasty combination that kept athletes moving quickly but out of their comfort zone the entire workout. Many athletes got a little extra …
August 30th
Todays workout was loaded with kettlebell work. Cleans, presses, Turkish get-ups, and swings were all worked on extensively today. The workout was a test of grip strength and endurance as athletes battled through 5 large sets.
SKILL
4 Sets
7- …
August 29th
Today our focus was the front squat. Keeping your core tight and elbows parallel are key to success in this lift. During the workout athletes had to battle to hit each set of seven unbroken.
Skill
Front Squat- 5×5
WOD…
August 28th
We had a great turnout today and we decided to go with a team workout. Using teams of 3 the WOD called for the athletes to work together to chip away at several skilled movements. The final OH walking lunges …
August 27th
Fun Fridays continue at Rogue. Graham came up with a great combination of skill work and a creative workout that kept athletes moving large loads over long distances quickly! The WOD favored strong runners, Josh and Dave at noon, then …
