Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog:15 HS or Plank Hold3 Inchworms WOD Teams of two, one person working at a time, complete a 22 Minute AMRAP: 1,500 Meter Row60 Sit-Ups60 Alternating DB Snatches 50/35Read More

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD Choose one of the following: “Cindy” 20 Minute...Read More

Warm-Up 3 Sets: 250 Meter Row5 Halo Monster Walks (left,right)10 Halo Reverse Lunges:30 Plank or HS Holds Strength/Skill Back Squat 14 Minutes to Build a heavy single or work on technique No retrying failed attempts WOD Complete as many reps as possible… 0:00 – 4:00 DB Man makers 50/35 4:00 – 8:00 Burpee Box Step-overs...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Sit-Ups Strength/Skill EMOM For 8 Minutes: High Hang Clean + Hang Clean + Clean @ 60% of Clean Power or full WOD Complete 4 Sets For Max Reps: :30 Bike For CaloriesRest :30:30 Medicine Ball Sit-UpsRest: :30:30 Hang Power...Read More

Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog:15 Bar Hang20 Banded Pull-aparts3 Inchworms Strength/Skill Bench Press 12 Minutes to build to a heavy single WOD Complete a 16 Minute AMRAP: 5 Burpess Over the DB5 Single ARM DB Push Press, Right Arm 50/355 Single ARM DB Push Press, Left Arm 50/355 Toes-to-Bar200 Meter...Read More

Warm-up 2 Minute Row Then, 3 Sets: 5 Plank Burpees:15 Bar Hang10 Squats Strength/Skill Front Squat 5-5-5-5 Build throughout WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 7/5/2022Read More

Follow us on Instagram and Facebook for more content! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers5 Plank Burpees WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 10 Toes-to-Bar150′ Shuttle Run (3 down & back)50 Meter Farmers Carry 70/5310 Calorie Bike10 BurpeesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Run:15 Bar Hang10 Pineapple Pickers Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 3 Rounds For Time: 25 KBS 53/3515 Pull-UpsRead More

Welcome to the new website! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single Unders125 Meter Row10 Halo Monster Walks WOD 15 Minute AMRAP: 15 Double-Unders10 Wall Balls 20/148 Deadlifts 135/956 Hang Power CleansRead More

Start this fall season by being consistent with our 20 day challenge and you’ll have the chance to win a $100 Rogue Fitness gift card! How it works: Attend 20 classes between Monday, October 3rd, and Monday, November 7th, and your name will be entered to win. If you make it to the gym at...Read More