September 8
So there was a rumor floating around that we might do FRAN today. Maybe that is why we had some smaller class sizes?? We decided to take advantage of the beautiful weather and do some interval running. The workout we …
Septemeber 7th
Todays sessions had a little bit of something for everyone. Graham did an awesome job organizing a total body warm-up, skill/strength and workout today. Today’s skill was the sumo deadlift. A few of our new athletes tried this lift for …
September 6th
It might have been labor day but Rogue Athletes were doin work! After a strength workout in the overhead squat, athletes tore into a 20 minute as many reps as possible workout. There wasn’t one person in the crowd who …
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- …
