“Rogue Recipe for a Great Work Out”

Lots of Loud music (optional)
2- Bumper plates (add more for a spicy taste)
1- Barbell
Hang-Power cleans
27-Burpees
24″-Box jumps

Classes were packed and the intensity was awesome! 5:30 was insane with …

No class Thursday. 12 pm only Friday
Today alot of our athletes really seemed to be turning corners. Lindsay and Amanda did pull-ups for the first time in a workout. Dawn Elsa racked up and impressive 16 rounds+14 on cindy …

Today we had some amazing weather so we decided to take most of the workout outdoors. After a nice long warm-up playing outside with some sleds it was time for my favorite WOD. A one mile run followed by 30 …

Saturday workouts are starting to get a little crazy. The doors opened up and people just kept coming in. After last weeks warm weather we were able to get outside and spread out. Today, the gym was packed from wall …

Today was another exciting day and an awesome end to the work week! The 5:30 class was packed full of athletes who came with their game faces on! The wod was a combination of snatches, burpee box jumps, and double …

HEAVY DAY!

After some challenging workouts earlier this week a day off of the clock was just what we needed. Today was ground breaking for many of our new athletes as they were attempting to set a 1 rep max …

“Today is like fight gone bad… but with other stuff”- Bob. Yes it was Bob and it seemed to have a similar effect on the athletes! The classes were awesome this evening, and the energy overall has been awesome all …

Quick and explosive was the key to the movements today. Having the ability to jump and drop under a heavy load takes a lot of trust and precise timing. Dave Ulmer managed to put up a 300lb split jerk, 25lb …

Cleans were the theme of the day and the WOD proved to be a challenge. Core strength and soild technique on the lift played a huge role in this workout. The athletes who were efficient with the movement did well, …

Todays workout really attacked each athletes mid-line. Rowing, overhead squats and ab-mat situps all in combination will making laughing a little painful the next day. Caroline and Allison went rep for rep racing through the entire workout! Everyone pushed the …