Todays workouts and strength and conditioning session were awesome! Athletes completed a barbell complex during the skill portion of our workouts today consisting of power cleans, push press, back squat and shoulder press. The workout was a an interesting blend …

Athletes were a little confused when they didn’t start the WOD today with the traditional 3..2..1..GO! Instead we took a break from met-con and tapped into core, chest, grip, power, and explosiveness. We started out with some skill and core …

Todays workout was all about shocking the body as every movement we worked on had a high degree of difficulty. After our warm-up each class went through a muscle up progression on the rings. Todd and Chris each got their …

Athletes shot out the gates today banging out the first round of deadlifts, ripping off box jumps, and slamming D-balls so hard the guts were coming out. This is why you come to ROGUE, this is why you Crossfit. The …

Our Sunday class is quickly becoming one of the best! Sara Dewberry and Mike Tarnapoll are looking ready for the sectional. They both had the fasted times of the day going above prescribed weight and doing chest to bar pull-ups!…

There was a quiet mumble and grumble of the chilly weather and temperature of the gym as athletes came in today. But as we chipped away through the warm-up and started the WOD sweat beads were hitting the floor. We …

Mainsite WOD
Complete as many reps as possible.

10 minutes- Handstand Pushups
5 minutes- Air Squats
2 minutes- Pullups
1 minute- Pushups

or

150- Burpees For Time!

To our surprise, we had some athletes actually pick the 150 Burpees!! Athletes …

“Rogue Madness”

Today we put our athletes to the test! Balance, core, explosiveness, strength, endurance, and strategy. Basically, how good are you at Crossfit? The workout design allowed athletes to pick and choose a way to reach 1000 points. Each …

Our nasty little workout today was a take on the crossfit workout nasty girls. Instead of muscle ups athletes battled through 7 wall climbs each round.

Skill-
1 k row for time

WOD
3 Rounds
50 air squats
7 wall …

I love sight and sound of a packed gym and weights slamming around. Tonight at 5:30 that exactly what we had on our hands. Rogue athletes moved very quickly and deliberately during todays dynamic workout.
Warm up
50 hand to …