****************************No Class Saturday or Sunday************************
Come down to the arnold classic and watch the crossfit sectional Sunday 9am-6 pm. Rogue athletes Dave Ulmer, Mike Tarnapoll, Brandon Couden, Savanna Wilson, and Sara Dewberry are competing!

We took a break from legs …

Great intensity and effort is what kept all classes pushing through the WOD today. Nothing too fancy just a great workout and test of work capacity. There were many that used Rx’d bodyweight on the deadlifts and even more athletes …

Everyone got a little confused when they saw “RUN” on the board today. We challenged the athletes flexibilty, endurance and agility in a workout that took longer then expected. Fast out of the gates athletes were quick on the shuttle …

Today we reviewed the ring work from yesterday in the during the skill session. Ring dips are typically very difficult for females and but some of our female clients Caroline and Caitlin in particular, were hitting good range of motion …

“Wake up, wake up, wake up its the first of the month… Get up, get up, get up its time to have fun.”

Everyone had plenty of fun that made it out today! It was packed for all of our …

It was the last day of February and a nice toasty 40 degrees. We had a pretty cool group here today, because when i wrote “Helen” on the board most of them were pumped! Athletes warmed up their backs up …

We had a good turn out for todays noon group. A room packed full of motivated athletes, several of which are gearing up for the sectional next weekend. Our skill today involved a barbell complex that some athletes found themselves …

Mid-line stability was really put to the test today at Rogue. After working on technique and individual parts of the snatch during a complex, Rogue athletes tackled full squat snatches. This lift requires tremendous amounts of core stability as well …

After a day of working technique and core strength it was time to hit it hard. Everyone looked nice and fresh today and had a full tank to hit the WOD full force. The atmosphere was amazing during all of …

When you are used to doing Crossfit and the coach tells you the WOD is not for time, it makes you think a little. “What’s the catch?” asked one of our athletes. We took a break from the clock and …